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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.

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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
:
8
Almond
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 66% 15% 50% 120% 141% 69% 144% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 140% 81% 65% 193% 344% 86% 207% 1%
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
:
4
Almond
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +181.6%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +492.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +181.6%
Contains more Vitamin B1 +36.7%
Contains more Vitamin B2 +492.7%

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
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 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

Which food is preferable for your diet?

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