Almonds vs Peanut butter and jelly
In short
Gram for gram, there are 38% more calories in almonds than in peanut butter and jelly (598 vs 432 in 100 g). Most of the calories in almonds come from fat.
More in almonds: vitamin E (5.3×), copper (5.1×), riboflavin (11×), magnesium (3.2×) and 8 more. More in peanut butter and jelly: niacin, sodium, carbohydrates (2.2×), vitamin B6 and saturated fat. 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
11.2 g protein · 46.1 g carbs (30.9 g sugars) · 25.7 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 30%
23.9 mg vs 4.5 mg
- Copper122% vs 24%
1.1 mg vs 0.22 mg
- Riboflavin (B2)92% vs 8%
1.2 mg vs 0.11 mg
- Magnesium66% vs 21%
279 mg vs 87 mg
- Total fat67% vs 33%
52.5 g vs 25.7 g
- Fiber39% vs 11%
10.9 g vs 3 g
- Phosphorus38% vs 14%
471 mg vs 170 mg
- Protein42% vs 22%
21 g vs 11.2 g
- Zinc30% vs 12%
3.3 mg vs 1.3 mg
- Calcium21% vs 2%
268 mg vs 28 mg
- Niacin (B3)23% vs 41%
3.6 mg vs 6.6 mg
- Iron21% vs 5%
3.7 mg vs 0.96 mg
- Sodiumlimit<1% vs 10%
3 mg vs 228 mg
- Carbohydrates8% vs 17%
21 g vs 46.1 g
- Potassium15% vs 7%
713 mg vs 306 mg
- Vitamin B68% vs 14%
0.14 mg vs 0.23 mg
- Saturated fatlimit20% vs 26%
4.1 g vs 5.2 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Selenium2 µg · 2.2 µg4%·4%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.4 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.3 µg0%·<1%
- Thiamin (B1)0.077 mg · 0.076 mg6%·6%
- Folate55 µg · 44 µg14%·11%
- Vitamin B120 µg · 0 µg0%·0%
- Choline52.1 mg · 36.6 mg9%·7%
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.