Almonds vs Peanut butter
In short
For the same 100 calories you eat 17 g of almonds or 17 g of peanut butter. Both get most of their calories from fat.
More in almonds: vitamin E (2.6×), riboflavin (6.2×), copper (2.6×) and magnesium. More in peanut butter: niacin (3.6×) and saturated fat (2.5×). 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
16.7 g · 3.7 g protein · 3.7 g carbs (1.8 g sugars) · 8.6 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 calories 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 E4 mg · 1.5 mg27%10%
- Riboflavin (B2)0.2 mg · 0.032 mg15%2%
- Copper0.18 mg · 0.071 mg20%8%
- Niacin (B3)0.61 mg · 2.2 mg4%14%
- Saturated fatlimit0.68 g · 1.7 g3%9%
- Magnesium46.7 mg · 28.1 mg11%7%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 3.7 g7%·7%
- Total fat8.8 g · 8.6 g11%·11%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 3.7 g1%·1%
- Fiber1.8 g · 0.84 g7%·3%
- Sodiumlimit0.5 mg · 71.2 mg<1%·3%
- Potassium119 mg · 93.3 mg3%·2%
- Calcium44.8 mg · 8.2 mg3%·1%
- Iron0.62 mg · 0.29 mg3%·2%
- Phosphorus78.8 mg · 56 mg6%·4%
- Zinc0.55 mg · 0.42 mg5%·4%
- Selenium0.33 µg · 0.69 µg1%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.05 µg0%·<1%
- Thiamin (B1)0.013 mg · 0.025 mg1%·2%
- Vitamin B60.023 mg · 0.074 mg1%·4%
- Folate9.2 µg · 14.5 µg2%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 10.5 mg2%·2%
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.