Almonds vs Peanut butter and jelly sandwich
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
21 g protein · 21 g carbs (4.9 g sugars) · 52.5 g fat
11.4 g protein · 45.2 g carbs (15 g sugars) · 16.6 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 18%
23.9 mg vs 2.7 mg
- Copper122% vs 21%
1.1 mg vs 0.19 mg
- Riboflavin (B2)92% vs 14%
1.2 mg vs 0.19 mg
- Magnesium66% vs 15%
279 mg vs 64 mg
- Total fat67% vs 21%
52.5 g vs 16.6 g
- Fiber39% vs 10%
10.9 g vs 2.8 g
- Phosphorus38% vs 13%
471 mg vs 157 mg
- Selenium4% vs 25%
2 µg vs 13.7 µg
- Thiamin (B1)6% vs 26%
0.077 mg vs 0.32 mg
- Zinc30% vs 11%
3.3 mg vs 1.2 mg
- Protein42% vs 23%
21 g vs 11.4 g
- Niacin (B3)23% vs 39%
3.6 mg vs 6.3 mg
- Sodiumlimit<1% vs 16%
3 mg vs 368 mg
- Folate14% vs 29%
55 µg vs 117 µg
- Calcium21% vs 10%
268 mg vs 128 mg
- Potassium15% vs 5%
713 mg vs 232 mg
- Carbohydrates8% vs 16%
21 g vs 45.2 g
- Iron21% vs 13%
3.7 mg vs 2.3 mg
- Choline9% vs 5%
52.1 mg vs 27.7 mg
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.