Almonds vs Peanut butter and jelly sandwich

AlmondsPeanut butter and jelly sandwich
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 17 g of almonds or 28 g of peanut butter and jelly sandwich. Most of the calories in almonds come from fat.

More in almonds: vitamin E (5.3×), copper (3.5×), riboflavin (3.8×), magnesium (2.6×) and total fat. More in peanut butter and jelly sandwich: niacin (2.9×), selenium (11×), thiamin (6.8×), folate (3.5×) and sodium. 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 jelly sandwich100 cal

27.7 g · 3.2 g protein · 12.5 g carbs (4.2 g sugars) · 4.6 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 calories 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%25%50%
  • Vitamin E4 mg · 0.75 mg
    27%5%
  • Copper0.18 mg · 0.052 mg
    20%6%
  • Riboflavin (B2)0.2 mg · 0.052 mg
    15%4%
  • Niacin (B3)0.61 mg · 1.7 mg
    4%11%
  • Magnesium46.7 mg · 17.7 mg
    11%4%
  • Selenium0.33 µg · 3.8 µg
    1%7%
  • Thiamin (B1)0.013 mg · 0.087 mg
    1%7%
  • Folate9.2 µg · 32.4 µg
    2%8%
  • Total fat8.8 g · 4.6 g
    11%6%
  • Sodiumlimit0.5 mg · 102 mg
    <1%4%

Show as: bars · dots

Where they are alike

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

  • Protein3.5 g · 3.2 g7%·6%
  • Saturated fatlimit0.68 g · 0.94 g3%·5%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates3.5 g · 12.5 g1%·5%
  • Fiber1.8 g · 0.78 g7%·3%
  • Potassium119 mg · 64.3 mg3%·1%
  • Calcium44.8 mg · 35.5 mg3%·3%
  • Iron0.62 mg · 0.65 mg3%·4%
  • Phosphorus78.8 mg · 43.5 mg6%·3%
  • Zinc0.55 mg · 0.33 mg5%·3%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.055 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.055 µg0%·<1%
  • Vitamin B60.023 mg · 0.05 mg1%·3%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline8.7 mg · 7.7 mg2%·1%

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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Almonds vs Peanut butter and jelly sandwich: nutrition compared | MyFoodAnalysis