Lower sodium almond butter vs Peanut butter and jelly sandwich
In short
One serving each: 103 calories in lower sodium almond butter (1 tablespoon, 16 g), 202 calories in peanut butter and jelly sandwich (1 sandwich (1 slice bread), 56 g). Most of the calories in lower sodium almond butter come from fat.
More in lower sodium almond butter: vitamin E and copper. More in peanut butter and jelly sandwich: niacin (5.6×), folate (9.8×), selenium, thiamin (12×) and 5 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 tablespoon (16 g) · 3.3 g protein · 3.4 g carbs (0.71 g sugars) · 8.5 g fat
1 sandwich (1 slice bread) (56 g) · 6.4 g protein · 25.3 g carbs (8.4 g sugars) · 9.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Niacin (B3)4% vs 22%
0.63 mg vs 3.5 mg
- Folate2% vs 16%
6.7 µg vs 65.5 µg
- Selenium<1% vs 14%
0.13 µg vs 7.7 µg
- Thiamin (B1)1% vs 15%
0.015 mg vs 0.18 mg
- Sodiumlimit<1% vs 9%
0.16 mg vs 206 mg
- Carbohydrates1% vs 9%
3.4 g vs 25.3 g
- Vitamin E18% vs 10%
2.7 mg vs 1.5 mg
- Protein7% vs 13%
3.3 g vs 6.4 g
- Saturated fatlimit3% vs 9%
0.68 g vs 1.9 g
- Copper17% vs 12%
0.16 mg vs 0.11 mg
- Vitamin B61% vs 6%
0.013 mg vs 0.1 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat8.5 g · 9.3 g11%·12%
- Cholesterollimit0 mg · 0 mg0%·0%
- Fiber1.6 g · 1.6 g6%·6%
- Potassium119 mg · 130 mg3%·3%
- Calcium42.2 mg · 71.7 mg3%·6%
- Iron0.66 mg · 1.3 mg4%·7%
- Magnesium42.9 mg · 35.8 mg10%·9%
- Phosphorus81.1 mg · 87.9 mg6%·7%
- Zinc0.51 mg · 0.67 mg5%·6%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.11 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.11 µg0%·<1%
- Riboflavin (B2)0.15 mg · 0.11 mg12%·8%
- Vitamin B120 µg · 0 µg0%·0%
- Choline8.3 mg · 15.5 mg2%·3%
From USDA FoodData Central: Lower sodium almond butter (Survey (FNDDS) 2707534), 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.