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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+449%
Contains
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Iron
+113.2%
Contains
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Magnesium
+60.7%
Contains
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Phosphorus
+43.6%
Contains
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Potassium
+31.4%
Contains
less
Sodium
-94.1%
Contains
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Zinc
+24.3%
Contains
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Copper
+144.3%
Contains
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Manganese
+30.9%
Equal in Selenium - 4.1
Contains
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Calcium
+449%
Contains
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Iron
+113.2%
Contains
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Magnesium
+60.7%
Contains
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Phosphorus
+43.6%
Contains
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Potassium
+31.4%
Contains
less
Sodium
-94.1%
Contains
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Zinc
+24.3%
Contains
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Copper
+144.3%
Contains
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Manganese
+30.9%
Equal in Selenium - 4.1
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+181.6%
Contains
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Vitamin B1
+36.7%
Contains
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Vitamin B2
+492.7%
Contains
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Vitamin B3
+262.4%
Contains
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Vitamin B5
+141.4%
Contains
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Vitamin B6
+221.9%
Contains
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Folate
+97.7%
Contains
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Vitamin K
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin E
+181.6%
Contains
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Vitamin B1
+36.7%
Contains
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Vitamin B2
+492.7%
Contains
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Vitamin B3
+262.4%
Contains
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Vitamin B5
+141.4%
Contains
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Vitamin B6
+221.9%
Contains
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Folate
+97.7%
Contains
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Vitamin K
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+258.5%
Equal in Protein - 22.21
Equal in Fats - 51.36
Equal in Carbs - 22.31
Equal in Other - 2.89
Protein:
21.15 g
Fats:
49.93 g
Carbs:
21.55 g
Water:
4.41 g
Other:
2.96 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
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Water
+258.5%
Equal in Protein - 22.21
Equal in Fats - 51.36
Equal in Carbs - 22.31
Equal in Other - 2.89
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-63.2%
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Monounsaturated Fat
+21.6%
Equal in Polyunsaturated fat - 12.535
Saturated Fat:
3.802 g
Monounsaturated Fat:
31.551 g
Polyunsaturated fat:
12.329 g
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Contains
less
Saturated Fat
-63.2%
Contains
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Monounsaturated Fat
+21.6%
Equal in Polyunsaturated fat - 12.535
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Glucose
+30.8%
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Maltose
+∞%
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Galactose
+∞%
Contains
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Starch
+394.4%
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Sucrose
+159.5%
Equal in Fructose - 0.12
Starch:
0.72 g
Sucrose:
3.95 g
Glucose:
0.17 g
Fructose:
0.11 g
Lactose:
0 g
Maltose:
0.04 g
Galactose:
0.07 g
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Glucose
+30.8%
Contains
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Maltose
+∞%
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Galactose
+∞%
Contains
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Starch
+394.4%
Contains
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Sucrose
+159.5%
Equal in Fructose - 0.12
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.05g | 17.31g |
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| Protein | 21.15g | 22.21g |
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| Fats | 49.93g | 51.36g |
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| Carbs | 21.55g | 22.31g |
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| Calories | 579kcal | 598kcal |
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| Starch | 0.72g | 3.56g |
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| Fructose | 0.11g | 0.12g |
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| Sugar | 4.35g | 10.49g |
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| Fiber | 12.5g | 5g |
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| Calcium | 269mg | 49mg |
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| Iron | 3.71mg | 1.74mg |
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| Magnesium | 270mg | 168mg |
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| Phosphorus | 481mg | 335mg |
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| Potassium | 733mg | 558mg |
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| Sodium | 1mg | 17mg |
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| Zinc | 3.12mg | 2.51mg |
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| Copper | 1.031mg | 0.422mg |
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| Manganese | 2.179mg | 1.665mg |
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| Selenium | 4.1µg | 4.1µg | |
| Vitamin A | 2IU | 0IU |
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| Vitamin E | 25.63mg | 9.1mg |
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| Vitamin B1 | 0.205mg | 0.15mg |
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| Vitamin B2 | 1.138mg | 0.192mg |
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| Vitamin B3 | 3.618mg | 13.112mg |
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| Vitamin B5 | 0.471mg | 1.137mg |
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| Vitamin B6 | 0.137mg | 0.441mg |
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| Folate | 44µg | 87µg |
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| Vitamin K | 0µg | 0.3µg |
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| Tryptophan | 0.211mg | 0.231mg |
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| Threonine | 0.601mg | 0.525mg |
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| Isoleucine | 0.751mg | 0.616mg |
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| Leucine | 1.473mg | 1.546mg |
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| Lysine | 0.568mg | 0.681mg |
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| Methionine | 0.157mg | 0.265mg |
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| Phenylalanine | 1.132mg | 1.202mg |
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| Valine | 0.855mg | 0.782mg |
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| Histidine | 0.539mg | 0.557mg |
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| Trans Fat | 0.015g | 0.075g |
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| Saturated Fat | 3.802g | 10.325g |
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| Monounsaturated Fat | 31.551g | 25.941g |
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| Polyunsaturated fat | 12.329g | 12.535g |
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| Omega-6 - Eicosadienoic acid | 0.002g | 0.008g |
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| Omega-6 - Linoleic acid | 12.32g | 12.215g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.001g |
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| Omega-3 - ALA | 0.003g | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
62%
Minerals Daily Need Coverage Score
142%
84%
Comparison summary
Which food is lower in Sugar?
Almond is lower in Sugar (difference - 6.14g)
Which food contains less Sodium?
Almond contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Almond is lower in Saturated Fat (difference - 6.523g)
Which food is lower in glycemic index?
Almond is lower in glycemic index (difference - 14)
Which food is cheaper?
Almond is cheaper (difference - $0.4)
Which food is richer in minerals?
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.