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Peanut vs Almond butter - In-Depth Nutrition Comparison

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Important differences between Peanut and Almond butter

  • Peanut has more Vitamin B3, Vitamin B1, Folate, Vitamin B5, and Copper, however Almond butter has more Vitamin E , Vitamin B2, Magnesium, Calcium, and Phosphorus.
  • Almond butter's daily need coverage for Vitamin E is 106% more.
  • Peanut has 16 times more Vitamin B1 than Almond butter. Peanut has 0.64mg of Vitamin B1, while Almond butter has 0.041mg.

The food varieties used in the comparison are Peanuts, all types, raw and Nuts, almond butter, plain, without salt added.

Infographic

Peanut vs Almond 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 Iron +31.2%
Contains more Copper +22.5%
Contains more Calcium +277.2%
Contains more Magnesium +66.1%
Contains more Phosphorus +35.1%
Contains less Sodium -61.1%
Equal in Potassium - 748
Equal in Zinc - 3.29
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Contains more Iron +31.2%
Contains more Copper +22.5%
Contains more Calcium +277.2%
Contains more Magnesium +66.1%
Contains more Phosphorus +35.1%
Contains less Sodium -61.1%
Equal in Potassium - 748
Equal in Zinc - 3.29

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
Peanut
5
:
Contains more Vitamin B1 +1461%
Contains more Vitamin B3 +282.4%
Contains more Vitamin B5 +455.7%
Contains more Vitamin B6 +237.9%
Contains more Folate +352.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +190.6%
Contains more Vitamin B2 +595.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 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 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin B1 +1461%
Contains more Vitamin B3 +282.4%
Contains more Vitamin B5 +455.7%
Contains more Vitamin B6 +237.9%
Contains more Folate +352.8%
Contains more Vitamin A +∞%
Contains more Vitamin E +190.6%
Contains more Vitamin B2 +595.6%

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.
Peanut Almond butter
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut Almond butter Opinion
Net carbs 7.63g 8.52g Almond butter
Protein 25.8g 20.96g Peanut
Fats 49.24g 55.5g Almond butter
Carbs 16.13g 18.82g Almond butter
Calories 567kcal 614kcal Almond butter
Starch g 0.08g Almond butter
Fructose g 0g Almond butter
Sugar 4.72g 4.43g Almond butter
Fiber 8.5g 10.3g Almond butter
Calcium 92mg 347mg Almond butter
Iron 4.58mg 3.49mg Peanut
Magnesium 168mg 279mg Almond butter
Phosphorus 376mg 508mg Almond butter
Potassium 705mg 748mg Almond butter
Sodium 18mg 7mg Almond butter
Zinc 3.27mg 3.29mg Almond butter
Copper 1.144mg 0.934mg Peanut
Vitamin A 0IU 1IU Almond butter
Vitamin E 8.33mg 24.21mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.64mg 0.041mg Peanut
Vitamin B2 0.135mg 0.939mg Almond butter
Vitamin B3 12.066mg 3.155mg Peanut
Vitamin B5 1.767mg 0.318mg Peanut
Vitamin B6 0.348mg 0.103mg Peanut
Folate 240µg 53µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg 0µg
Tryptophan 0.25mg 0.159mg Peanut
Threonine 0.883mg 0.555mg Peanut
Isoleucine 0.907mg 0.813mg Peanut
Leucine 1.672mg 1.483mg Peanut
Lysine 0.926mg 0.612mg Peanut
Methionine 0.317mg 0.122mg Peanut
Phenylalanine 1.377mg 1.149mg Peanut
Valine 1.082mg 0.937mg Peanut
Histidine 0.652mg 0.55mg Peanut
Cholesterol 0mg 0mg
Trans Fat 0g g Almond butter
Saturated Fat 6.279g 4.152g Almond butter
Monounsaturated Fat 24.426g 32.445g Almond butter
Polyunsaturated fat 15.558g 13.613g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Almond 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
79
Peanut
71
Almond butter
Mineral Summary Score
127
Peanut
140
Almond 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
155%
Peanut
126%
Almond butter
Carbohydrates
16%
Peanut
19%
Almond butter
Fats
227%
Peanut
256%
Almond butter

Comparison summary

Which food is cheaper?
Peanut
Peanut is cheaper (difference - $0.2)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 2.127g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.