Almonds vs Lower sodium peanut butter
In short
One serving each: 170 calories in almonds (1 oz, 28.4 g), 96 calories in lower sodium peanut butter (1 tablespoon, 16 g). Both get most of their calories from fat.
More in almonds: vitamin E (4.7×), copper (4.6×), riboflavin (11×), magnesium (2.9×) and 7 more. More in lower sodium peanut butter: niacin (2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 5.9 g protein · 6 g carbs (1.4 g sugars) · 14.9 g fat
1 tablespoon (16 g) · 3.6 g protein · 3.6 g carbs (1.7 g sugars) · 8.2 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Vitamin E45% vs 10%
6.8 mg vs 1.5 mg
- Copper35% vs 8%
0.31 mg vs 0.068 mg
- Riboflavin (B2)26% vs 2%
0.34 mg vs 0.031 mg
- Magnesium19% vs 6%
79.1 mg vs 26.9 mg
- Total fat19% vs 11%
14.9 g vs 8.2 g
- Fiber11% vs 3%
3.1 g vs 0.8 g
- Niacin (B3)6% vs 13%
1 mg vs 2.1 mg
- Phosphorus11% vs 4%
134 mg vs 53.6 mg
- Calcium6% vs 1%
76 mg vs 7.8 mg
- Zinc9% vs 4%
0.94 mg vs 0.4 mg
- Protein12% vs 7%
5.9 g vs 3.6 g
- Iron6% vs 2%
1.1 mg vs 0.28 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Saturated fatlimit1.2 g · 1.7 g6%·8%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates6 g · 3.6 g2%·1%
- Sodiumlimit0.85 mg · 2.7 mg<1%·<1%
- Potassium202 mg · 89.3 mg4%·2%
- Selenium0.57 µg · 0.66 µg1%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.048 µg0%·<1%
- Thiamin (B1)0.022 mg · 0.024 mg2%·2%
- Vitamin B60.039 mg · 0.071 mg2%·4%
- Folate15.6 µg · 13.9 µg4%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline14.8 mg · 10.1 mg3%·2%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Lower sodium peanut butter (Survey (FNDDS) 2707538). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.