Almonds vs Lower sugar peanut butter
In short
Gram for gram, there are 9% more calories in lower sugar peanut butter than in almonds (650 vs 598 in 100 g). Both get most of their calories from fat.
More in almonds: vitamin E (3×), riboflavin (9.8×), copper, magnesium and 4 more. More in lower sugar peanut butter: niacin (4.5×), saturated fat (2.5×), folate (2.6×), vitamin B6 (3.5×) and 3 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
21 g protein · 21 g carbs (4.9 g sugars) · 52.5 g fat
24.8 g protein · 14.2 g carbs (6.3 g sugars) · 54.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 g 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 E159% vs 54%
23.9 mg vs 8.1 mg
- Riboflavin (B2)92% vs 9%
1.2 mg vs 0.12 mg
- Niacin (B3)23% vs 102%
3.6 mg vs 16.4 mg
- Copper122% vs 84%
1.1 mg vs 0.76 mg
- Saturated fatlimit20% vs 51%
4.1 g vs 10.2 g
- Magnesium66% vs 39%
279 mg vs 164 mg
- Folate14% vs 36%
55 µg vs 144 µg
- Vitamin B68% vs 28%
0.14 mg vs 0.47 mg
- Calcium21% vs 6%
268 mg vs 72 mg
- Selenium4% vs 17%
2 µg vs 9.1 µg
- Sodiumlimit<1% vs 13%
3 mg vs 292 mg
- Fiber39% vs 28%
10.9 g vs 7.8 g
- Phosphorus38% vs 28%
471 mg vs 350 mg
- Protein42% vs 50%
21 g vs 24.8 g
- Iron21% vs 16%
3.7 mg vs 2.8 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat52.5 g · 54.9 g67%·70%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21 g · 14.2 g8%·5%
- Potassium713 mg · 818 mg15%·17%
- Zinc3.3 mg · 3.5 mg30%·32%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.6 µg0%·1%
- Thiamin (B1)0.077 mg · 0.12 mg6%·10%
- Vitamin B120 µg · 0 µg0%·0%
- Choline52.1 mg · 67.4 mg9%·12%
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.