Almonds vs Peanut butter and jelly sandwich

AlmondsPeanut butter and jelly sandwich
Same weightSame caloriesOne serving

In short

Gram for gram, there are 66% more calories in almonds than in peanut butter and jelly sandwich (598 vs 361 in 100 g). Most of the calories in almonds come from fat.

More in almonds: vitamin E (8.8×), copper (5.8×), riboflavin (6.4×), magnesium (4.4×) and 9 more. More in peanut butter and jelly sandwich: selenium (6.8×), thiamin (4.1×), niacin, sodium and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Almonds598 cal

21 g protein · 21 g carbs (4.9 g sugars) · 52.5 g fat

Peanut butter and jelly sandwich361 cal

11.4 g protein · 45.2 g carbs (15 g sugars) · 16.6 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 g 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.

0%87.5%175%
  • Vitamin E23.9 mg · 2.7 mg
    159%18%
  • Copper1.1 mg · 0.19 mg
    122%21%
  • Riboflavin (B2)1.2 mg · 0.19 mg
    92%14%
  • Magnesium279 mg · 64 mg
    66%15%
  • Total fat52.5 g · 16.6 g
    67%21%
  • Fiber10.9 g · 2.8 g
    39%10%
  • Phosphorus471 mg · 157 mg
    38%13%
  • Selenium2 µg · 13.7 µg
    4%25%
  • Thiamin (B1)0.077 mg · 0.32 mg
    6%26%
  • Zinc3.3 mg · 1.2 mg
    30%11%
  • Protein21 g · 11.4 g
    42%23%
  • Niacin (B3)3.6 mg · 6.3 mg
    23%39%
  • Sodiumlimit3 mg · 368 mg
    <1%16%
  • Folate55 µg · 117 µg
    14%29%
  • Calcium268 mg · 128 mg
    21%10%
  • Potassium713 mg · 232 mg
    15%5%
  • Carbohydrates21 g · 45.2 g
    8%16%
  • Iron3.7 mg · 2.3 mg
    21%13%
  • Choline52.1 mg · 27.7 mg
    9%5%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit4.1 g · 3.4 g20%·17%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.2 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.2 µg0%·<1%
  • Vitamin B60.14 mg · 0.18 mg8%·11%
  • Vitamin B120 µg · 0 µg0%·0%

From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Peanut butter and jelly sandwich (Survey (FNDDS) 2707554). 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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Compare Almonds withPB and jelly sandwich on white breadPB and jelly sandwich on wheat breadFrozen PB and jelly sandwichReduced fat PB and jelly on white bread
Almonds vs Peanut butter and jelly sandwich: nutrition compared | MyFoodAnalysis