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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
Almond
8
:
Contains more Iron +113.2%
Contains more Calcium +449%
Contains more Potassium +31.4%
Contains more Magnesium +60.7%
Contains more Copper +144.3%
Contains more Zinc +24.3%
Contains more Phosphorus +43.6%
Contains less Sodium -94.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Contains more Iron +113.2%
Contains more Calcium +449%
Contains more Potassium +31.4%
Contains more Magnesium +60.7%
Contains more Copper +144.3%
Contains more Zinc +24.3%
Contains more Phosphorus +43.6%
Contains less Sodium -94.1%

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 Vitamin K +∞%
Contains more Folate +97.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 513% 0% 52% 263% 68% 29% 32% 0% 0% 33%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
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 Vitamin K +∞%
Contains more Folate +97.7%

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.