Almonds vs Peanut butter and jelly

AlmondsPeanut butter and jelly
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 17 g of almonds or 23 g of peanut butter and jelly. Most of the calories in almonds come from fat.

More in almonds: vitamin E (3.8×), copper (3.7×), riboflavin (7.9×), magnesium (2.3×) and fiber (2.6×). More in peanut butter and jelly: niacin (2.5×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Almonds100 cal

16.7 g · 3.5 g protein · 3.5 g carbs (0.81 g sugars) · 8.8 g fat

Peanut butter and jelly100 cal

23.1 g · 2.6 g protein · 10.7 g carbs (7.1 g sugars) · 5.9 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.

0%25%50%
  • Vitamin E27% vs 7%

    4 mg vs 1.1 mg

  • Copper20% vs 6%

    0.18 mg vs 0.05 mg

  • Riboflavin (B2)15% vs 2%

    0.2 mg vs 0.025 mg

  • Magnesium11% vs 5%

    46.7 mg vs 20.1 mg

  • Niacin (B3)4% vs 10%

    0.61 mg vs 1.5 mg

  • Fiber7% vs 2%

    1.8 g vs 0.69 g

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein3.5 g · 2.6 g7%·5%
  • Total fat8.8 g · 5.9 g11%·8%
  • Saturated fatlimit0.68 g · 1.2 g3%·6%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates3.5 g · 10.7 g1%·4%
  • Sodiumlimit0.5 mg · 52.8 mg<1%·2%
  • Potassium119 mg · 70.8 mg3%·2%
  • Calcium44.8 mg · 6.5 mg3%·<1%
  • Iron0.62 mg · 0.22 mg3%·1%
  • Phosphorus78.8 mg · 39.4 mg6%·3%
  • Zinc0.55 mg · 0.29 mg5%·3%
  • Selenium0.33 µg · 0.51 µg1%·1%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.093 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.069 µg0%·<1%
  • Thiamin (B1)0.013 mg · 0.018 mg1%·1%
  • Vitamin B60.023 mg · 0.053 mg1%·3%
  • Folate9.2 µg · 10.2 µg2%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline8.7 mg · 8.5 mg2%·2%

From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Peanut butter and jelly (Survey (FNDDS) 2707543). 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.

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