Almonds vs Peanut butter
In short
Gram for gram, the calories are about the same: 598 in 100 g of almonds, 598 of peanut butter. Both get most of their calories from fat.
More in almonds: vitamin E (2.6×), riboflavin (6.2×), copper (2.6×), magnesium and 5 more. More in peanut butter: niacin (3.6×), saturated fat (2.5×), sodium, vitamin B6 (3.2×) 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
22.2 g protein · 22.3 g carbs (10.5 g sugars) · 51.4 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.
- Vitamin E23.9 mg · 9.1 mg159%61%
- Riboflavin (B2)1.2 mg · 0.19 mg92%15%
- Copper1.1 mg · 0.42 mg122%47%
- Niacin (B3)3.6 mg · 13.1 mg23%82%
- Saturated fatlimit4.1 g · 10.3 g20%52%
- Magnesium279 mg · 168 mg66%40%
- Fiber10.9 g · 5 g39%18%
- Sodiumlimit3 mg · 426 mg<1%19%
- Vitamin B60.14 mg · 0.44 mg8%26%
- Calcium268 mg · 49 mg21%4%
- Iron3.7 mg · 1.7 mg21%10%
- Phosphorus471 mg · 335 mg38%27%
- Folate55 µg · 87 µg14%22%
- Zinc3.3 mg · 2.5 mg30%23%
- Thiamin (B1)0.077 mg · 0.15 mg6%13%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein21 g · 22.2 g42%·44%
- Total fat52.5 g · 51.4 g67%·66%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21 g · 22.3 g8%·8%
- Potassium713 mg · 558 mg15%·12%
- Selenium2 µg · 4.1 µg4%·7%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.3 µg0%·<1%
- Vitamin B120 µg · 0 µg0%·0%
- Choline52.1 mg · 63 mg9%·11%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Peanut butter (Survey (FNDDS) 2707537). 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.