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Peanut butter vs Almond - In-Depth Nutrition Comparison

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How are Peanut butter and Almond different?

  • Peanut butter is higher in Vitamin B3, and Vitamin B6, however Almond is richer in Vitamin E , Vitamin B2, Copper, Fiber, Iron, Magnesium, and Manganese.
  • Daily need coverage for Vitamin E from Almond is 110% higher.
  • Peanut butter contains 4 times more Vitamin B3 than Almond. While Peanut butter contains 13.112mg of Vitamin B3, Almond contains only 3.618mg.
  • Almond has less Saturated Fat.

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

Infographic

Peanut butter vs Almond 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 15% 66% 120% 144% 50% 3% 69% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
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
:
4
Almond
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 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +181.6%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +492.7%
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%
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%
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 +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +181.6%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +492.7%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Almond
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
62
Peanut butter
82
Almond
Mineral Summary Score
76
Peanut butter
139
Almond

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
133%
Peanut butter
127%
Almond
Carbohydrates
22%
Peanut butter
22%
Almond
Fats
237%
Peanut butter
230%
Almond

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