Almonds vs Reduced fat PB and jelly on white bread

AlmondsReduced fat PB and jelly on white bread
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 17 g of almonds or 29 g of reduced fat PB and jelly on white bread. Most of the calories in almonds come from fat.

More in almonds: vitamin E (5×), copper (2.7×), riboflavin (4.5×), total fat (2.6×) and magnesium (2.5×). More in reduced fat PB and jelly on white bread: niacin (3.3×), thiamin (8×), selenium (13×), 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

Reduced fat PB and jelly on white bread100 cal

29.5 g · 3.7 g protein · 14.5 g carbs (4.3 g sugars) · 3.4 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 · 0.8 mg
    27%5%
  • Copper0.18 mg · 0.069 mg
    20%8%
  • Riboflavin (B2)0.2 mg · 0.044 mg
    15%3%
  • Niacin (B3)0.61 mg · 2 mg
    4%12%
  • Thiamin (B1)0.013 mg · 0.1 mg
    1%9%
  • Selenium0.33 µg · 4.3 µg
    1%8%
  • Total fat8.8 g · 3.4 g
    11%4%
  • Magnesium46.7 mg · 18.9 mg
    11%4%
  • Folate9.2 µg · 32.2 µg
    2%8%
  • Sodiumlimit0.5 mg · 118 mg
    <1%5%

Show as: bars · dots

Where they are alike

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

  • Protein3.5 g · 3.7 g7%·7%
  • Saturated fatlimit0.68 g · 0.62 g3%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates3.5 g · 14.5 g1%·5%
  • Fiber1.8 g · 0.86 g7%·3%
  • Potassium119 mg · 77.6 mg3%·2%
  • Calcium44.8 mg · 36.6 mg3%·3%
  • Iron0.62 mg · 0.7 mg3%·4%
  • Phosphorus78.8 mg · 49.3 mg6%·4%
  • Zinc0.55 mg · 0.38 mg5%·3%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.059 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.088 µg0%·<1%
  • Vitamin B60.023 mg · 0.042 mg1%·2%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline8.7 mg · 8.2 mg2%·1%

From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Reduced fat PB and jelly on white bread (Survey (FNDDS) 2707557). 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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