Almonds vs Lower sugar peanut butter
In short
For the same 100 calories you eat 17 g of almonds or 15 g of lower sugar peanut butter. Both get most of their calories from fat.
More in almonds: vitamin E (3.2×), riboflavin (11×), copper and magnesium. More in lower sugar peanut butter: niacin (4.1×) and saturated fat (2.3×). Everything else is within 4% of a day's needs.
Calories, and where they come from
16.7 g · 3.5 g protein · 3.5 g carbs (0.81 g sugars) · 8.8 g fat
15.4 g · 3.8 g protein · 2.2 g carbs (0.98 g sugars) · 8.4 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin E4 mg · 1.2 mg27%8%
- Riboflavin (B2)0.2 mg · 0.019 mg15%1%
- Niacin (B3)0.61 mg · 2.5 mg4%16%
- Copper0.18 mg · 0.12 mg20%13%
- Magnesium46.7 mg · 25.2 mg11%6%
- Saturated fatlimit0.68 g · 1.6 g3%8%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 3.8 g7%·8%
- Total fat8.8 g · 8.4 g11%·11%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 2.2 g1%·1%
- Fiber1.8 g · 1.2 g7%·4%
- Sodiumlimit0.5 mg · 44.9 mg<1%·2%
- Potassium119 mg · 126 mg3%·3%
- Calcium44.8 mg · 11.1 mg3%·1%
- Iron0.62 mg · 0.44 mg3%·2%
- Phosphorus78.8 mg · 53.8 mg6%·4%
- Zinc0.55 mg · 0.54 mg5%·5%
- Selenium0.33 µg · 1.4 µg1%·3%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.092 µg0%·<1%
- Thiamin (B1)0.013 mg · 0.018 mg1%·1%
- Vitamin B60.023 mg · 0.072 mg1%·4%
- Folate9.2 µg · 22.2 µg2%·6%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 10.4 mg2%·2%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Lower sugar peanut butter (Survey (FNDDS) 2707540). 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.