Almond Milk vs. Peanut Butter
Nutrition comparison of Almond Milk and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond milk
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond milk and peanut butter:
- Both peanut butter and almond milk are high in calcium.
- Almond milk has 15.4 times less carbohydrates than peanut butter.
- Almond milk has 9.3 times less sugar than peanut butter.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more iron than almond milk.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and almond milk has 97% less calories than peanut butter - peanut butter has 589 calories per 100 grams and almond milk has 15 calories.
For macronutrient ratios, almond milk is lighter in protein, heavier in carbs and lighter in fat compared to peanut butter per calorie. Almond milk has a macronutrient ratio of 10:33:57 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Milk | Peanut Butter | |
|---|---|---|
| Protein | 10% | 15% |
| Carbohydrates | 33% | 14% |
| Fat | 57% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Almond milk has 15.4 times less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and almond milk has 1.3g of carbohydrates.
The carbs in peanut butter are made of 39% sugar, 37% dietary fiber and 23% starch, whereas the carbs in almond milk comprise of 75% sugar, 19% dietary fiber and 6% starch.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 39 times more dietary fiber than almond milk - peanut butter has 8g of dietary fiber per 100 grams and almond milk has 0.2g of dietary fiber.
sugar
Almond milk has 9.3 times less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and almond milk has 0.81g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 59 times more protein than almond milk - peanut butter has 24.1g of protein per 100 grams and almond milk has 0.4g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and almond milk has 99% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and almond milk has 0.08g of saturated fat.
Vitamins
Vitamin D
Almond milk has more Vitamin D than peanut butter - almond milk has 41iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter and almond milk contain similar amounts of Vitamin E - peanut butter has 6.3mg of Vitamin E per 100 grams and almond milk has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and almond milk contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and almond milk does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Almond Milk | Peanut Butter | |
|---|---|---|
| Thiamin | ~ | 0.106 MG |
| Riboflavin | 0.01 MG | 0.111 MG |
| Niacin | 0.07 MG | 13.696 MG |
| Pantothenic acid | 0.01 MG | 1.118 MG |
| Vitamin B6 | ~ | 0.418 MG |
| Folate | 1 UG | 92 UG |
Minerals
calcium
Both peanut butter and almond milk are high in calcium. Almond milk has 309% more calcium than peanut butter - peanut butter has 45mg of calcium per 100 grams and almond milk has 184mg of calcium.
iron
Peanut butter has signficantly more iron than almond milk - peanut butter has 1.9mg of iron per 100 grams and almond milk has 0.28mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 10 times more potassium than almond milk - peanut butter has 745mg of potassium per 100 grams and almond milk has 67mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than almond milk per 100 grams.
| Almond Milk | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.001 G | 0.64 G |
| linoleic acid | 0.252 G | 13.854 G |
| Total | 0.253 G | 14.494 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Almond Milk or Peanut Butter .
Note: The specific food items compared are: Almond Milk (Beverages, almond milk, unsweetened, shelf stable) and Peanut Butter (Peanut butter, chunk style, with salt) .
Almond Milk g
()
|
Daily Values (%) |
Peanut 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 peanut butter or almond milk contain more calories in 100 grams?Peanut butter is high in calories and almond milk has 100% less calories than peanut butter - peanut butter has 589 calories in 100g and almond milk has 15 calories.
Does peanut butter or almond milk have more carbohydrates?
By weight, almond milk has 15.4 times fewer carbohydrates than peanut butter - peanut butter has 21.6g of carbs for 100g and almond milk has 1.3g of carbohydrates. the carbs in peanut butter are made of 40% sugar, 40% dietary fiber and 20% starch, whereas the carbs in almond milk comprise of 80% sugar, 20% dietary fiber and 10% starch.
Does peanut butter or almond milk contain more calcium?
Both peanut butter and almond milk are high in calcium. Almond milk has 310% more calcium than peanut butter - peanut butter has 45mg of calcium in 100 grams and almond milk has 184mg of calcium.
Does peanut butter or almond milk contain more potassium?
Peanut butter is a rich source of potassium and it has 10 times more potassium than almond milk - peanut butter has 745mg of potassium in 100 grams and almond milk has 67mg of potassium.