Almonds vs PB and jelly sandwich on wheat bread

AlmondsPB and jelly sandwich on wheat bread
Same weightSame caloriesOne serving

In short

Gram for gram, there are 66% more calories in almonds than in pB and jelly sandwich on wheat bread (598 vs 360 in 100 g). Most of the calories in almonds come from fat.

More in almonds: vitamin E (8.6×), copper (4.9×), riboflavin (6.9×), magnesium (3.5×) and 8 more. More in pB and jelly sandwich on wheat bread: selenium (8×), niacin, sodium, thiamin (3.3×) and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Almonds598 cal

21 g protein · 21 g carbs (4.9 g sugars) · 52.5 g fat

PB and jelly sandwich on wheat bread360 cal

12.5 g protein · 43.2 g carbs (14.9 g sugars) · 16.8 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 g 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.

0%87.5%175%
  • Vitamin E23.9 mg · 2.8 mg
    159%19%
  • Copper1.1 mg · 0.23 mg
    122%25%
  • Riboflavin (B2)1.2 mg · 0.17 mg
    92%13%
  • Magnesium279 mg · 79 mg
    66%19%
  • Total fat52.5 g · 16.8 g
    67%22%
  • Selenium2 µg · 16 µg
    4%29%
  • Fiber10.9 g · 4.5 g
    39%16%
  • Phosphorus471 mg · 186 mg
    38%15%
  • Niacin (B3)3.6 mg · 6.4 mg
    23%40%
  • Protein21 g · 12.5 g
    42%25%
  • Zinc3.3 mg · 1.4 mg
    30%13%
  • Sodiumlimit3 mg · 363 mg
    <1%16%
  • Thiamin (B1)0.077 mg · 0.26 mg
    6%21%
  • Calcium268 mg · 102 mg
    21%8%
  • Potassium713 mg · 270 mg
    15%6%
  • Iron3.7 mg · 2.2 mg
    21%12%
  • Carbohydrates21 g · 43.2 g
    8%16%
  • Vitamin B60.14 mg · 0.21 mg
    8%13%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Saturated fatlimit4.1 g · 3.3 g20%·17%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.2 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 3.1 µg0%·3%
  • Folate55 µg · 69 µg14%·17%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline52.1 mg · 31.2 mg9%·6%

From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), PB and jelly sandwich on wheat bread (Survey (FNDDS) 2707556). 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.

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Compare Almonds withPeanut butter and jelly sandwichPB and jelly sandwich on white breadFrozen PB and jelly sandwichReduced fat PB and jelly on white bread
Almonds vs PB and jelly sandwich on wheat bread: nutrition compared | MyFoodAnalysis