Almonds vs Reduced fat peanut butter
In short
Gram for gram, there are 15% more calories in almonds than in reduced fat peanut butter (598 vs 520 in 100 g). Most of the calories in almonds come from fat.
More in almonds: vitamin E (2.6×), riboflavin (20×), copper, magnesium and 6 more. More in reduced fat peanut butter: niacin (4×), sodium, thiamin (3.5×), vitamin B6 (2.3×) and 4 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
25.9 g protein · 35.6 g carbs (9.3 g sugars) · 34 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 60%
23.9 mg vs 9 mg
- Riboflavin (B2)92% vs 5%
1.2 mg vs 0.06 mg
- Niacin (B3)23% vs 91%
3.6 mg vs 14.6 mg
- Copper122% vs 64%
1.1 mg vs 0.58 mg
- Magnesium66% vs 40%
279 mg vs 170 mg
- Total fat67% vs 44%
52.5 g vs 34 g
- Sodiumlimit<1% vs 23%
3 mg vs 540 mg
- Fiber39% vs 19%
10.9 g vs 5.2 g
- Calcium21% vs 3%
268 mg vs 35 mg
- Thiamin (B1)6% vs 23%
0.077 mg vs 0.27 mg
- Vitamin B68% vs 18%
0.14 mg vs 0.31 mg
- Iron21% vs 11%
3.7 mg vs 1.9 mg
- Selenium4% vs 14%
2 µg vs 7.5 µg
- Protein42% vs 52%
21 g vs 25.9 g
- Saturated fatlimit20% vs 29%
4.1 g vs 5.8 g
- Phosphorus38% vs 30%
471 mg vs 369 mg
- Carbohydrates8% vs 13%
21 g vs 35.6 g
- Zinc30% vs 25%
3.3 mg vs 2.8 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Potassium713 mg · 669 mg15%·14%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.6 µg0%·1%
- Folate55 µg · 60 µg14%·15%
- Vitamin B120 µg · 0 µg0%·0%
- Choline52.1 mg · 63.4 mg9%·12%
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.