Almonds vs PB and jelly sandwich on wheat bread
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
21 g protein · 21 g carbs (4.9 g sugars) · 52.5 g fat
12.5 g protein · 43.2 g carbs (14.9 g sugars) · 16.8 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 19%
23.9 mg vs 2.8 mg
- Copper122% vs 25%
1.1 mg vs 0.23 mg
- Riboflavin (B2)92% vs 13%
1.2 mg vs 0.17 mg
- Magnesium66% vs 19%
279 mg vs 79 mg
- Total fat67% vs 22%
52.5 g vs 16.8 g
- Selenium4% vs 29%
2 µg vs 16 µg
- Fiber39% vs 16%
10.9 g vs 4.5 g
- Phosphorus38% vs 15%
471 mg vs 186 mg
- Niacin (B3)23% vs 40%
3.6 mg vs 6.4 mg
- Protein42% vs 25%
21 g vs 12.5 g
- Zinc30% vs 13%
3.3 mg vs 1.4 mg
- Sodiumlimit<1% vs 16%
3 mg vs 363 mg
- Thiamin (B1)6% vs 21%
0.077 mg vs 0.26 mg
- Calcium21% vs 8%
268 mg vs 102 mg
- Potassium15% vs 6%
713 mg vs 270 mg
- Iron21% vs 12%
3.7 mg vs 2.2 mg
- Carbohydrates8% vs 16%
21 g vs 43.2 g
- Vitamin B68% vs 13%
0.14 mg vs 0.21 mg
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.