Almond Butter vs. Peas
Nutrition comparison of Almond Butter and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and peas:
- Both almond butter and peas are high in dietary fiber and potassium.
- Almond butter is an excellent source of Vitamin E, calcium, iron and protein.
- Pea has more thiamin, however, almond butter contains more riboflavin and pantothenic acid.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Almond butter is high in calories and pea has 87% less calories than almond butter - almond butter has 614 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, almond butter is lighter in protein, much lighter in carbs and much heavier in fat compared to peas per calorie. Almond butter has a macronutrient ratio of 13:11:76 and for peas, 26:70:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Peas | |
|---|---|---|
| Protein | 13% | 26% |
| Carbohydrates | 11% | 70% |
| Fat | 76% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and peas contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Both almond butter and peas are high in dietary fiber. Almond butter has 81% more dietary fiber than pea - almond butter has 10.3g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Almond butter and peas contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 287% more protein than pea - almond butter has 21g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and pea has 99% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than almond butter - pea has 40mg of Vitamin C per 100 grams and almond butter does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than almond butter - pea has 38ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 185 times more Vitamin E than pea - almond butter has 24.2mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Pea has more Vitamin K than almond butter - pea has 24.8ug of Vitamin K per 100 grams and almond butter does not contain significant amounts.
The B Vitamins
Pea has more thiamin, however, almond butter contains more riboflavin and pantothenic acid. Both almond butter and peas contain significant amounts of niacin, Vitamin B6 and folate.
| Almond Butter | Peas | |
|---|---|---|
| Thiamin | 0.041 MG | 0.266 MG |
| Riboflavin | 0.939 MG | 0.132 MG |
| Niacin | 3.155 MG | 2.09 MG |
| Pantothenic acid | 0.318 MG | 0.104 MG |
| Vitamin B6 | 0.103 MG | 0.169 MG |
| Folate | 53 UG | 65 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 12 times more calcium than pea - almond butter has 347mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Almond butter is an excellent source of iron and it has 137% more iron than pea - almond butter has 3.5mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Both almond butter and peas are high in potassium. Almond butter has 207% more potassium than pea - almond butter has 748mg of potassium per 100 grams and pea has 244mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Almond Butter | Peas | |
|---|---|---|
| beta-carotene | 1 UG | 449 UG |
| lutein + zeaxanthin | 1 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, pea has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Peas | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.035 G |
| Total | 0.007 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than pea per 100 grams.
| Almond Butter | Peas | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 0.152 G |
| Total | 13.616 G | 0.152 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 Butter or Peas .
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Peas (Peas, green, raw) .
Almond Butter g
()
|
Daily Values (%) |
Peas 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 peas contain more calories in 100 grams?Almond butter is high in calories and pea has 90% less calories than almond butter - almond butter has 614 calories in 100g and pea has 81 calories.
Does almond butter or peas have more carbohydrates?
By weight, almond butter and peas contain similar amounts of carbs - almond butter has 18.8g of carbs for 100g and pea has 14.5g of carbohydrates.
Does almond butter or peas contain more calcium?
Almond butter is a rich source of calcium and it has 12 times more calcium than pea - almond butter has 347mg of calcium in 100 grams and pea has 25mg of calcium.
Does almond butter or peas contain more iron?
Almond butter is an abundant source of iron and it has 140% more iron than pea - almond butter has 3.5mg of iron in 100 grams and pea has 1.5mg of iron.
Does almond butter or peas contain more potassium?
Both almond butter and peas are high in potassium. Almond butter has 210% more potassium than pea - almond butter has 748mg of potassium in 100 grams and pea has 244mg of potassium.