Almonds vs Reduced fat peanut butter
In short
For the same 100 calories you eat 17 g of almonds or 19 g of reduced fat peanut butter. Most of the calories in almonds come from fat.
More in almonds: vitamin E (2.3×), riboflavin (17×) and copper. More in reduced fat peanut butter: niacin (4.6×) and sodium. Everything else is within 4% of a day's needs.
Calories, and where they come from
16.7 g · 3.5 g protein · 3.5 g carbs (0.81 g sugars) · 8.8 g fat
19.2 g · 5 g protein · 6.9 g carbs (1.8 g sugars) · 6.5 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 calories 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 E27% vs 12%
4 mg vs 1.7 mg
- Riboflavin (B2)15% vs 1%
0.2 mg vs 0.012 mg
- Niacin (B3)4% vs 18%
0.61 mg vs 2.8 mg
- Copper20% vs 12%
0.18 mg vs 0.11 mg
- Sodiumlimit<1% vs 5%
0.5 mg vs 104 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.5 g · 5 g7%·10%
- Total fat8.8 g · 6.5 g11%·8%
- Saturated fatlimit0.68 g · 1.1 g3%·6%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.5 g · 6.9 g1%·2%
- Fiber1.8 g · 1 g7%·4%
- Potassium119 mg · 129 mg3%·3%
- Calcium44.8 mg · 6.7 mg3%·1%
- Iron0.62 mg · 0.37 mg3%·2%
- Magnesium46.7 mg · 32.7 mg11%·8%
- Phosphorus78.8 mg · 71 mg6%·6%
- Zinc0.55 mg · 0.54 mg5%·5%
- Selenium0.33 µg · 1.4 µg1%·3%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.12 µg0%·<1%
- Thiamin (B1)0.013 mg · 0.052 mg1%·4%
- Vitamin B60.023 mg · 0.06 mg1%·4%
- Folate9.2 µg · 11.5 µg2%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.7 mg · 12.2 mg2%·2%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Reduced fat peanut butter (Survey (FNDDS) 2707541). 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.