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Peanut butter vs Almond butter - In-Depth Nutrition Comparison

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Summary of differences between Peanut butter and Almond butter

  • Peanut butter has more Vitamin B3, and Vitamin B6, however Almond butter is higher in Vitamin E , Vitamin B2, Copper, Calcium, Magnesium, Phosphorus, and Iron.
  • Almond butter covers your daily need of Vitamin E 101% more than Peanut butter.
  • Peanut butter has 4 times more Vitamin B6 than Almond butter. While Peanut butter has 0.441mg of Vitamin B6, Almond butter has only 0.103mg.
  • Almond butter has less Saturated Fat.

These are the specific foods used in this comparison Peanut butter, smooth style, without salt and Nuts, almond butter, plain, without salt added.

Infographic

Peanut butter 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 Calcium +608.2%
Contains more Iron +100.6%
Contains more Magnesium +66.1%
Contains more Phosphorus +51.6%
Contains more Potassium +34.1%
Contains less Sodium -58.8%
Contains more Zinc +31.1%
Contains more Copper +121.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Contains more Calcium +608.2%
Contains more Iron +100.6%
Contains more Magnesium +66.1%
Contains more Phosphorus +51.6%
Contains more Potassium +34.1%
Contains less Sodium -58.8%
Contains more Zinc +31.1%
Contains more Copper +121.3%

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
:
Contains more Vitamin B1 +265.9%
Contains more Vitamin B3 +315.6%
Contains more Vitamin B5 +257.5%
Contains more Vitamin B6 +328.2%
Contains more Folate +64.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +166%
Contains more Vitamin B2 +389.1%
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% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin B1 +265.9%
Contains more Vitamin B3 +315.6%
Contains more Vitamin B5 +257.5%
Contains more Vitamin B6 +328.2%
Contains more Folate +64.2%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +166%
Contains more Vitamin B2 +389.1%

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

All nutrients comparison - raw data values

Nutrient Peanut butter Almond butter Opinion
Net carbs 17.31g 8.52g Peanut butter
Protein 22.21g 20.96g Peanut butter
Fats 51.36g 55.5g Almond butter
Carbs 22.31g 18.82g Peanut butter
Calories 598kcal 614kcal Almond butter
Starch 3.56g 0.08g Peanut butter
Fructose 0.12g 0g Peanut butter
Sugar 10.49g 4.43g Almond butter
Fiber 5g 10.3g Almond butter
Calcium 49mg 347mg Almond butter
Iron 1.74mg 3.49mg Almond butter
Magnesium 168mg 279mg Almond butter
Phosphorus 335mg 508mg Almond butter
Potassium 558mg 748mg Almond butter
Sodium 17mg 7mg Almond butter
Zinc 2.51mg 3.29mg Almond butter
Copper 0.422mg 0.934mg Almond butter
Vitamin A 0IU 1IU Almond butter
Vitamin E 9.1mg 24.21mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.15mg 0.041mg Peanut butter
Vitamin B2 0.192mg 0.939mg Almond butter
Vitamin B3 13.112mg 3.155mg Peanut butter
Vitamin B5 1.137mg 0.318mg Peanut butter
Vitamin B6 0.441mg 0.103mg Peanut butter
Folate 87µg 53µg Peanut butter
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0µg Peanut butter
Tryptophan 0.231mg 0.159mg Peanut butter
Threonine 0.525mg 0.555mg Almond butter
Isoleucine 0.616mg 0.813mg Almond butter
Leucine 1.546mg 1.483mg Peanut butter
Lysine 0.681mg 0.612mg Peanut butter
Methionine 0.265mg 0.122mg Peanut butter
Phenylalanine 1.202mg 1.149mg Peanut butter
Valine 0.782mg 0.937mg Almond butter
Histidine 0.557mg 0.55mg Peanut butter
Cholesterol 0mg 0mg
Trans Fat 0.075g g Almond butter
Saturated Fat 10.325g 4.152g Almond butter
Monounsaturated Fat 25.941g 32.445g Almond butter
Polyunsaturated fat 12.535g 13.613g Almond butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62
Peanut butter
71
Almond butter
Mineral Summary Score
76
Peanut butter
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
133%
Peanut butter
126%
Almond butter
Carbohydrates
22%
Peanut butter
19%
Almond butter
Fats
237%
Peanut butter
256%
Almond butter

Comparison summary

Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.2)
Which food is lower in Sugar?
Almond butter
Almond butter is lower in Sugar (difference - 6.06g)
Which food contains less Sodium?
Almond butter
Almond butter contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Almond butter
Almond butter is lower in Saturated Fat (difference - 6.173g)
Which food is lower in glycemic index?
Almond butter
Almond butter is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Almond butter
Almond butter 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 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.