Peanut Butter vs. Almond Butter
Nutrition comparison of Peanut Butter and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and almond butter:
- Both almond butter and peanut butter are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Almond butter is an excellent source of Vitamin E and iron.
- Peanut butter has more thiamin, niacin, pantothenic acid and Vitamin B6, however, almond butter contains more riboflavin.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and peanut butter are high in calories. Almond butter has a little more calories (4%) than peanut butter by weight - almond butter has 614 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is lighter in fat and similar to almond butter for protein and carbs. Peanut butter has a macronutrient ratio of 15:14:71 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Almond Butter | |
|---|---|---|
| Protein | 15% | 13% |
| Carbohydrates | 14% | 11% |
| Fat | 71% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and peanut butter contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both almond butter and peanut butter are high in dietary fiber. Almond butter has 29% more dietary fiber than peanut butter - almond butter has 10.3g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Almond butter and peanut butter contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both almond butter and peanut butter are high in protein. Peanut butter has 15% more protein than almond butter - almond butter has 21g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both almond butter and peanut butter are high in saturated fat. Peanut butter has 16% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin A
Almond butter and peanut butter contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 284% more Vitamin E than peanut butter - almond butter has 24.2mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and almond butter contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, niacin, pantothenic acid and Vitamin B6, however, almond butter contains more riboflavin. Both peanut butter and almond butter contain significant amounts of folate.
| Peanut Butter | Almond Butter | |
|---|---|---|
| Thiamin | 0.106 MG | 0.041 MG |
| Riboflavin | 0.111 MG | 0.939 MG |
| Niacin | 13.696 MG | 3.155 MG |
| Pantothenic acid | 1.118 MG | 0.318 MG |
| Vitamin B6 | 0.418 MG | 0.103 MG |
| Folate | 92 UG | 53 UG |
Minerals
calcium
Both almond butter and peanut butter are high in calcium. Almond butter has 671% more calcium than peanut butter - almond butter has 347mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Almond butter is an excellent source of iron and it has 84% more iron than peanut butter - almond butter has 3.5mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both almond butter and peanut butter are high in potassium. Almond butter is very similar to peanut butter for potassium - almond butter has 748mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Peanut Butter | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.007 G |
| Total | 0.078 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, both peanut butter and almond butter contain significant amounts of linoleic acid.
| Peanut Butter | Almond Butter | |
|---|---|---|
| other omega 6 | 0.64 G | 0.011 G |
| linoleic acid | 13.854 G | 13.605 G |
| Total | 14.494 G | 13.616 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Peanut Butter g
()
|
Daily Values (%) |
Almond Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or peanut butter contain more calories in 100 grams?Both almond butter and peanut butter are high in calories. Almond butter has a little more calories ( 0%) than peanut butter by weight - almond butter has 614 calories in 100g and peanut butter has 589 calories.
Does almond butter or peanut butter contain more calcium?
Both almond butter and peanut butter are high in calcium. Almond butter has 670% more calcium than peanut butter - almond butter has 347mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does almond butter or peanut butter contain more iron?
Almond butter is an abundant source of iron and it has 80% more iron than peanut butter - almond butter has 3.5mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does almond butter or peanut butter contain more potassium?
Both almond butter and peanut butter are high in potassium. Almond butter is very similar to peanut butter for potassium - almond butter has 748mg of potassium in 100 grams and peanut butter has 745mg of potassium.