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
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 61%
23.9 mg vs 9.1 mg
- Riboflavin (B2)92% vs 15%
1.2 mg vs 0.19 mg
- Copper122% vs 47%
1.1 mg vs 0.42 mg
- Niacin (B3)23% vs 82%
3.6 mg vs 13.1 mg
- Saturated fatlimit20% vs 52%
4.1 g vs 10.3 g
- Magnesium66% vs 40%
279 mg vs 168 mg
- Fiber39% vs 18%
10.9 g vs 5 g
- Sodiumlimit<1% vs 19%
3 mg vs 426 mg
- Vitamin B68% vs 26%
0.14 mg vs 0.44 mg
- Calcium21% vs 4%
268 mg vs 49 mg
- Iron21% vs 10%
3.7 mg vs 1.7 mg
- Phosphorus38% vs 27%
471 mg vs 335 mg
- Folate14% vs 22%
55 µg vs 87 µg
- Zinc30% vs 23%
3.3 mg vs 2.5 mg
- Thiamin (B1)6% vs 13%
0.077 mg vs 0.15 mg
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.