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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
Peanut
2
:
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 28% 63% 120% 382% 90% 162% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 131% 105% 66% 200% 312% 90% 218% 1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 167% 0% 160% 32% 227% 107% 81% 0% 0% 180%
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% 485% 0% 11% 217% 60% 20% 24% 0% 0% 40%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
155%
Peanut
126%
Almond butter
Carbohydrates
16%
Peanut
19%
Almond butter
Fats
227%
Peanut
256%
Almond butter

Comparison summary table

Pay attention at 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 Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peanut Almond 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 cheaper?
Peanut
Peanut is cheaper (difference - $0.2)
Which food contains less Sugars?
Almond butter
Almond butter contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peanut Almond butter Opinion
Calories 567 614 Almond butter
Protein 25.8 20.96 Peanut
Fats 49.24 55.5 Almond butter
Vitamin C 0 0
Carbs 16.13 18.82 Almond butter
Cholesterol 0 0
Vitamin D 0 0
Iron 4.58 3.49 Peanut
Calcium 92 347 Almond butter
Potassium 705 748 Almond butter
Magnesium 168 279 Almond butter
Sugars 4.72 4.43 Almond butter
Fiber 8.5 10.3 Almond butter
Copper 1.144 0.934 Peanut
Zinc 3.27 3.29 Almond butter
Starch 0.08 Almond butter
Phosphorus 376 508 Almond butter
Sodium 18 7 Almond butter
Vitamin A 0 1 Almond butter
Vitamin E 8.33 24.21 Almond butter
Vitamin D 0 0
Vitamin B1 0.64 0.041 Peanut
Vitamin B2 0.135 0.939 Almond butter
Vitamin B3 12.066 3.155 Peanut
Vitamin B5 1.767 0.318 Peanut
Vitamin B6 0.348 0.103 Peanut
Vitamin B12 0 0
Vitamin K 0 0
Folate 240 53 Peanut
Trans Fat 0 Almond butter
Saturated Fat 6.279 4.152 Almond butter
Monounsaturated Fat 24.426 32.445 Almond butter
Polyunsaturated fat 15.558 13.613 Peanut
Tryptophan 0.25 0.159 Peanut
Threonine 0.883 0.555 Peanut
Isoleucine 0.907 0.813 Peanut
Leucine 1.672 1.483 Peanut
Lysine 0.926 0.612 Peanut
Methionine 0.317 0.122 Peanut
Phenylalanine 1.377 1.149 Peanut
Valine 1.082 0.937 Peanut
Histidine 0.652 0.55 Peanut
Fructose 0 Almond 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 of 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.