Almonds vs Peanut butter and jelly

AlmondsPeanut butter and jelly
Same weightSame caloriesOne serving

In short

One serving each: 170 calories in almonds (1 oz, 28.4 g), 69 calories in peanut butter and jelly (1 tablespoon, 16 g). Most of the calories in almonds come from fat.

More in almonds: vitamin E (9.3×), copper (9×), riboflavin (19×), magnesium (5.7×) and 7 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Almonds170 cal

1 oz (28.4 g) · 5.9 g protein · 6 g carbs (1.4 g sugars) · 14.9 g fat

Peanut butter and jelly69 cal

1 tablespoon (16 g) · 1.8 g protein · 7.4 g carbs (4.9 g sugars) · 4.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Each dot is the share of a day's needs (FDA Daily Value) in one serving 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 E45% vs 5%

    6.8 mg vs 0.73 mg

  • Copper35% vs 4%

    0.31 mg vs 0.035 mg

  • Riboflavin (B2)26% vs 1%

    0.34 mg vs 0.017 mg

  • Magnesium19% vs 3%

    79.1 mg vs 13.9 mg

  • Total fat19% vs 5%

    14.9 g vs 4.1 g

  • Fiber11% vs 2%

    3.1 g vs 0.48 g

  • Phosphorus11% vs 2%

    134 mg vs 27.2 mg

  • Protein12% vs 4%

    5.9 g vs 1.8 g

  • Zinc9% vs 2%

    0.94 mg vs 0.2 mg

  • Calcium6% vs <1%

    76 mg vs 4.5 mg

  • Iron6% vs 1%

    1.1 mg vs 0.15 mg

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Saturated fatlimit1.2 g · 0.83 g6%·4%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates6 g · 7.4 g2%·3%
  • Sodiumlimit0.85 mg · 36.5 mg<1%·2%
  • Potassium202 mg · 49 mg4%·1%
  • Selenium0.57 µg · 0.35 µg1%·1%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.064 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.048 µg0%·<1%
  • Thiamin (B1)0.022 mg · 0.012 mg2%·1%
  • Niacin (B3)1 mg · 1.1 mg6%·7%
  • Vitamin B60.039 mg · 0.037 mg2%·2%
  • Folate15.6 µg · 7 µg4%·2%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline14.8 mg · 5.9 mg3%·1%

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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