Almond butter vs. Peanut — In-Depth Nutrition Comparison

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Important differences between almond butter and peanuts

Almond butter has more vitamin E, vitamin B2, magnesium, calcium, and phosphorus; however, peanuts have more vitamin B3, vitamin B1, folate, vitamin B5, and copper.
Almond butter's daily need coverage for vitamin E is 106% more.
Almond butter has 7 times more vitamin B2 than peanuts. Almond butter has 0.939mg of vitamin B2, while peanuts have 0.135mg.

The food varieties used in the comparison are Nuts, almond butter, plain, without salt added and Peanuts, all types, raw.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Almond butter

Peanut

Contains more MagnesiumMagnesium	+66.1%
Contains more CalciumCalcium	+277.2%
Contains more PhosphorusPhosphorus	+35.1%
Contains less SodiumSodium	-61.1%

Contains more IronIron	+31.2%
Contains more CopperCopper	+22.5%
Contains more SeleniumSelenium	+200%

~equal in Potassium ~705mg

~equal in Zinc ~3.27mg

~equal in Manganese ~1.934mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Almond butter

Peanut

Contains more Vitamin EVitamin E	+190.6%
Contains more Vitamin B2Vitamin B2	+595.6%

Contains more Vitamin B1Vitamin B1	+1461%
Contains more Vitamin B3Vitamin B3	+282.4%
Contains more Vitamin B5Vitamin B5	+455.7%
Contains more Vitamin B6Vitamin B6	+237.9%
Contains more FolateFolate	+352.8%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	24.21mg	8.33mg	106%
Vitamin B2	0.939mg	0.135mg	62%
Vitamin B3	3.155mg	12.066mg	56%
Vitamin B1	0.041mg	0.64mg	50%
Folate	53µg	240µg	47%
Vitamin B5	0.318mg	1.767mg	29%
Magnesium	279mg	168mg	26%
Calcium	347mg	92mg	26%
Copper	0.934mg	1.144mg	23%
Monounsaturated fat	32.445g	24.426g	20%
Phosphorus	508mg	376mg	19%
Vitamin B6	0.103mg	0.348mg	19%
Iron	3.49mg	4.58mg	14%
Polyunsaturated fat	13.613g	15.558g	13%
Protein	20.96g	25.8g	10%
Fats	55.5g	49.24g	10%
Saturated fat	4.152g	6.279g	10%
Manganese	2.131mg	1.934mg	9%
Selenium	2.4µg	7.2µg	9%
Fiber	10.3g	8.5g	7%
Calories	614kcal	567kcal	2%
Carbs	18.82g	16.13g	1%
Potassium	748mg	705mg	1%
Protein per 100 calories	3.4g	4.6g	N/A
Calories per 10 g protein	293kcal	220kcal	N/A
Weight per 100 calories	16g	18g	N/A
Unsaturated / Saturated Fat ratio	11	6.4	N/A
Net carbs	8.52g	7.63g	N/A
Sugar	4.43g	4.72g	N/A
Zinc	3.29mg	3.27mg	0%
Starch	0.08g		0%
Sodium	7mg	18mg	0%
Choline	52.1mg	52.5mg	0%
Tryptophan	0.159mg	0.25mg	0%
Threonine	0.555mg	0.883mg	0%
Isoleucine	0.813mg	0.907mg	0%
Leucine	1.483mg	1.672mg	0%
Lysine	0.612mg	0.926mg	0%
Methionine	0.122mg	0.317mg	0%
Phenylalanine	1.149mg	1.377mg	0%
Valine	0.937mg	1.082mg	0%
Histidine	0.55mg	0.652mg	0%