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Almond vs Peanut butter - In-Depth Nutrition Comparison

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How are Almond and Peanut butter different?

  • Almond is higher in Vitamin E , Vitamin B2, Copper, Fiber, Iron, Magnesium, and Manganese, however Peanut butter is richer in Vitamin B3, and Vitamin B6.
  • Daily need coverage for Vitamin E from Almond is 110% higher.
  • Almond contains 6 times more Vitamin B2 than Peanut butter. While Almond contains 1.138mg of Vitamin B2, Peanut butter contains only 0.192mg.
  • Almond has less Saturated Fat.

Nuts, almonds and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Almond vs Peanut butter infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +449%
Contains more Iron +113.2%
Contains more Magnesium +60.7%
Contains more Phosphorus +43.6%
Contains more Potassium +31.4%
Contains less Sodium -94.1%
Contains more Zinc +24.3%
Contains more Copper +144.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Contains more Calcium +449%
Contains more Iron +113.2%
Contains more Magnesium +60.7%
Contains more Phosphorus +43.6%
Contains more Potassium +31.4%
Contains less Sodium -94.1%
Contains more Zinc +24.3%
Contains more Copper +144.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
4
:
Contains more Vitamin A +∞%
Contains more Vitamin E +181.6%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +492.7%
Contains more Vitamin B3 +262.4%
Contains more Vitamin B5 +141.4%
Contains more Vitamin B6 +221.9%
Contains more Folate +97.7%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +181.6%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +492.7%
Contains more Vitamin B3 +262.4%
Contains more Vitamin B5 +141.4%
Contains more Vitamin B6 +221.9%
Contains more Folate +97.7%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Peanut butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Peanut butter Opinion
Net carbs 9.05g 17.31g Peanut butter
Protein 21.15g 22.21g Peanut butter
Fats 49.93g 51.36g Peanut butter
Carbs 21.55g 22.31g Peanut butter
Calories 579kcal 598kcal Peanut butter
Starch 0.72g 3.56g Peanut butter
Fructose 0.11g 0.12g Peanut butter
Sugar 4.35g 10.49g Almond
Fiber 12.5g 5g Almond
Calcium 269mg 49mg Almond
Iron 3.71mg 1.74mg Almond
Magnesium 270mg 168mg Almond
Phosphorus 481mg 335mg Almond
Potassium 733mg 558mg Almond
Sodium 1mg 17mg Almond
Zinc 3.12mg 2.51mg Almond
Copper 1.031mg 0.422mg Almond
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 9.1mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.205mg 0.15mg Almond
Vitamin B2 1.138mg 0.192mg Almond
Vitamin B3 3.618mg 13.112mg Peanut butter
Vitamin B5 0.471mg 1.137mg Peanut butter
Vitamin B6 0.137mg 0.441mg Peanut butter
Folate 44µg 87µg Peanut butter
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.3µg Peanut butter
Tryptophan 0.211mg 0.231mg Peanut butter
Threonine 0.601mg 0.525mg Almond
Isoleucine 0.751mg 0.616mg Almond
Leucine 1.473mg 1.546mg Peanut butter
Lysine 0.568mg 0.681mg Peanut butter
Methionine 0.157mg 0.265mg Peanut butter
Phenylalanine 1.132mg 1.202mg Peanut butter
Valine 0.855mg 0.782mg Almond
Histidine 0.539mg 0.557mg Peanut butter
Cholesterol 0mg 0mg
Trans Fat 0.015g 0.075g Almond
Saturated Fat 3.802g 10.325g Almond
Monounsaturated Fat 31.551g 25.941g Almond
Polyunsaturated fat 12.329g 12.535g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
82
Almond
62
Peanut butter
Mineral Summary Score
139
Almond
76
Peanut butter

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
127%
Almond
133%
Peanut butter
Carbohydrates
22%
Almond
22%
Peanut butter
Fats
230%
Almond
237%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Almond
Almond is lower in Sugar (difference - 6.14g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Almond
Almond is lower in Saturated Fat (difference - 6.523g)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 14)
Which food is cheaper?
Almond
Almond is cheaper (difference - $0.4)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.