Almonds vs PB and jelly sandwich on white bread
In short
For the same 100 calories you eat 17 g of almonds or 28 g of pB and jelly sandwich on white bread. Most of the calories in almonds come from fat.
More in almonds: vitamin E (5.3×), copper (3.5×), riboflavin (3.8×), magnesium (2.6×) and total fat. More in pB and jelly sandwich on white bread: niacin (2.9×), selenium (11×), thiamin (6.8×), folate (3.5×) 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
27.7 g · 3.2 g protein · 12.5 g carbs (4.2 g sugars) · 4.6 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 0.75 mg
- Copper20% vs 6%
0.18 mg vs 0.052 mg
- Riboflavin (B2)15% vs 4%
0.2 mg vs 0.052 mg
- Niacin (B3)4% vs 11%
0.61 mg vs 1.7 mg
- Magnesium11% vs 4%
46.7 mg vs 17.7 mg
- Selenium1% vs 7%
0.33 µg vs 3.8 µg
- Thiamin (B1)1% vs 7%
0.013 mg vs 0.087 mg
- Folate2% vs 8%
9.2 µg vs 32.4 µg
- Total fat11% vs 6%
8.8 g vs 4.6 g
- Sodiumlimit<1% vs 4%
0.5 mg vs 102 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 3.2 g7%·6%
- Saturated fatlimit0.68 g · 0.94 g3%·5%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 12.5 g1%·5%
- Fiber1.8 g · 0.78 g7%·3%
- Potassium119 mg · 64.3 mg3%·1%
- Calcium44.8 mg · 35.5 mg3%·3%
- Iron0.62 mg · 0.65 mg3%·4%
- Phosphorus78.8 mg · 43.5 mg6%·3%
- Zinc0.55 mg · 0.33 mg5%·3%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.055 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.055 µg0%·<1%
- Vitamin B60.023 mg · 0.05 mg1%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 7.7 mg2%·1%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), PB and jelly sandwich on white bread (Survey (FNDDS) 2707555). 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.