Peanut Butter vs. Almonds
Nutrition comparison of Peanut Butter and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and almonds:
- Both almonds and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
- Almond has more riboflavin, however, peanut butter contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Almond is an excellent source of Vitamin E and iron.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and peanut butter are high in calories. Almond is very similar to almond for calories - almond has 579 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is similar to almonds for protein, carbs and fat. Peanut butter has a macronutrient ratio of 15:14:71 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Almonds | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 14% | 14% |
| Fat | 71% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Almonds and peanut butter contain similar amounts of carbs - almond has 21.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both almonds and peanut butter are high in dietary fiber. Almond has 56% more dietary fiber than peanut butter - almond has 12.5g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Almond has 48% less sugar than peanut butter - almond has 4.4g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both almonds and peanut butter are high in protein. Peanut butter has 14% more protein than almond - almond has 21.2g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and almond has 50% less saturated fat than peanut butter - almond has 3.8g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Both almonds and peanut butter are low in trans fat - almond has 0.02g of trans fat per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Almonds and peanut butter contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 307% more Vitamin E than peanut butter - almond has 25.6mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and almonds contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, however, peanut butter contains more niacin, pantothenic acid, Vitamin B6 and folate. Both peanut butter and almonds contain significant amounts of thiamin.
| Peanut Butter | Almonds | |
|---|---|---|
| Thiamin | 0.106 MG | 0.205 MG |
| Riboflavin | 0.111 MG | 1.138 MG |
| Niacin | 13.696 MG | 3.618 MG |
| Pantothenic acid | 1.118 MG | 0.471 MG |
| Vitamin B6 | 0.418 MG | 0.137 MG |
| Folate | 92 UG | 44 UG |
Minerals
calcium
Both almonds and peanut butter are high in calcium. Almond has 498% more calcium than peanut butter - almond has 269mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Almond is an excellent source of iron and it has 95% more iron than peanut butter - almond has 3.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both almonds and peanut butter are high in potassium. Almond is very similar to almond for potassium - almond has 733mg 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 per 100 grams.
| Peanut Butter | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.003 G |
| Total | 0.078 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both peanut butter and almonds contain significant amounts of linoleic acid.
| Peanut Butter | Almonds | |
|---|---|---|
| other omega 6 | ~ | 0.002 G |
| linoleic acid | 13.854 G | 12.324 G |
| Total | 13.854 G | 12.326 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 Almonds (Nuts, almonds) .
Peanut Butter g
()
|
Daily Values (%) |
Almonds 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 almonds or peanut butter contain more calories in 100 grams?Both almonds and peanut butter are high in calories. Almond is quite similar to almond for calories - almond has 579 calories in 100g and peanut butter has 589 calories.
Does almonds or peanut butter contain more calcium?
Both almonds and peanut butter are high in calcium. Almond has 500% more calcium than peanut butter - almond has 269mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does almonds or peanut butter contain more iron?
Almond is an abundant source of iron and it has 100% more iron than peanut butter - almond has 3.7mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does almonds or peanut butter contain more potassium?
Both almonds and peanut butter are high in potassium. Almond is very similar to almond for potassium - almond has 733mg of potassium in 100 grams and peanut butter has 745mg of potassium.