Almonds vs PB and jelly sandwich on wheat bread
In short
For the same 100 calories you eat 17 g of almonds or 28 g of pB and jelly sandwich on wheat bread. Most of the calories in almonds come from fat.
More in almonds: vitamin E (5.2×), copper (2.9×), riboflavin (4.1×), magnesium (2.1×) and total fat. More in pB and jelly sandwich on wheat bread: selenium (13×), niacin (2.9×), thiamin (5.5×) and sodium. 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
27.8 g · 3.5 g protein · 12 g carbs (4.1 g sugars) · 4.7 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 calories 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 E27% vs 5%
4 mg vs 0.78 mg
- Copper20% vs 7%
0.18 mg vs 0.063 mg
- Riboflavin (B2)15% vs 4%
0.2 mg vs 0.048 mg
- Selenium1% vs 8%
0.33 µg vs 4.4 µg
- Niacin (B3)4% vs 11%
0.61 mg vs 1.8 mg
- Magnesium11% vs 5%
46.7 mg vs 21.9 mg
- Total fat11% vs 6%
8.8 g vs 4.7 g
- Thiamin (B1)1% vs 6%
0.013 mg vs 0.071 mg
- Sodiumlimit<1% vs 4%
0.5 mg vs 101 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 3.5 g7%·7%
- Saturated fatlimit0.68 g · 0.93 g3%·5%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 12 g1%·4%
- Fiber1.8 g · 1.3 g7%·4%
- Potassium119 mg · 75 mg3%·2%
- Calcium44.8 mg · 28.3 mg3%·2%
- Iron0.62 mg · 0.62 mg3%·3%
- Phosphorus78.8 mg · 51.7 mg6%·4%
- Zinc0.55 mg · 0.4 mg5%·4%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.056 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.86 µg0%·1%
- Vitamin B60.023 mg · 0.06 mg1%·4%
- Folate9.2 µg · 19.2 µg2%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 8.7 mg2%·2%
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.