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

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 Vitamin K +∞%
Contains more Folate +64.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +166%
Contains more Vitamin B2 +389.1%
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% 485% 0% 11% 217% 60% 20% 24% 0% 0% 40%
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 Vitamin K +∞%
Contains more Folate +64.2%
Contains more Vitamin A +∞%
Contains more Vitamin E +166%
Contains more Vitamin B2 +389.1%

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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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 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.

All nutrients comparison - raw data values

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