Peanut Butter vs Almond Butter nutrition
Peanut butter has more sugar, carbs and protein. Almond butter has more fiber, fat and calcium.
- Peanut butter100 g
- Almond butter100 g
Each row is scaled on its own: the larger amount fills the bar. The numbers on the right are the real amounts.
Each food is weighed the same: 100 grams of each. The longer bar has more.
Show all 15 nutrients
Exact amounts and % Daily Value
| Nutrient | Peanut butter | Almond butter | Daily Value |
|---|---|---|---|
| Calories | 598 kcal (30%) | 614 kcal (31%) | 2,000 kcal |
| Protein | 22.2 g (44%) | 21 g (42%) | 50 g |
| Fat | 51.4 g (66%) | 55.5 g (71%) | 78 g |
| Saturated fat | 10.3 g (52%) | 4.2 g (21%) | 20 g |
| Carbs | 22.3 g (8%) | 18.8 g (7%) | 275 g |
| Fiber | 5 g (18%) | 10.3 g (37%) | 28 g |
| Sugar | 10.5 g | 4.4 g | none set |
| Cholesterol | 0 mg (0%) | 0 mg (0%) | 300 mg |
| Salt (sodium) | 17 mg (<1%) | 7 mg (<1%) | 2,300 mg |
| Potassium | 558 mg (12%) | 748 mg (16%) | 4,700 mg |
| Calcium | 49 mg (4%) | 347 mg (27%) | 1,300 mg |
| Iron | 1.7 mg (10%) | 3.5 mg (19%) | 18 mg |
| Magnesium | 168 mg (40%) | 279 mg (66%) | 420 mg |
| Vitamin A | 0 µg (0%) | 0 µg (0%) | 900 µg |
| Vitamin C | 0 mg (0%) | 0 mg (0%) | 90 mg |
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How the numbers are taken. Amounts are per 100 g of the edible part, from USDA FoodData Central (SR Legacy, public domain), in the state named — raw, boiled, roasted and so on. Percentages use the FDA Daily Values for adults and children aged 4 and over, set around a 2,000-calorie diet; your own needs can be different. This site compares amounts — it does not give diet or medical advice. Sources and limits.
What is being compared
This page compares peanut butter and almond butter as USDA FoodData Central lists them: “Peanut butter, smooth style, without salt” (FDC 172470) and “Nuts, almond butter, plain, without salt added” (FDC 168588). All figures start from 100 grams of the edible part.
Per 100 grams
Per 100 grams, peanut butter has more protein (22.2 vs 21 g), saturated fat (10.3 vs 4.2 g, 2.5 times as much), carbohydrate (22.3 vs 18.8 g), sugars (10.5 vs 4.4 g, 2.4 times as much) and sodium (17 vs 7 mg, 2.4 times as much). Almond butter has more fat (55.5 vs 51.4 g), fiber (10.3 vs 5 g, 2.1 times as much), potassium (748 vs 558 mg), calcium (347 vs 49 mg, 7.1 times as much), iron (3.5 vs 1.7 mg, 2.0 times as much) and magnesium (279 vs 168 mg, 1.7 times as much). They are within 3% of each other for calories, cholesterol, vitamin A and vitamin C.
Read the rest — 4 more sections
Per serving
A serving as USDA measures it is 2 tbsp of peanut butter (32 g) and 1 tbsp of almond butter (16 g). The peanut butter serving is 2.0 times as heavy, so per serving its numbers grow relative to the other. Switching to servings changes the leader for fat (now peanut butter), potassium (now peanut butter) and magnesium (now peanut butter). One serving is 191 kcal of peanut butter against 98.2 kcal of almond butter.
For the same calories
To get 100 kcal you would eat 16.7 g of peanut butter or 16.3 g of almond butter. At that equal energy, peanut butter carries 3.7 g of protein and almond butter 3.4 g. Fiber per 100 kcal is 0.84 g against 1.7 g. Measured per 100 kcal, every nutrient keeps the same leader as per 100 g.
Where the calories come from
Roughly, 14% of the energy in peanut butter comes from protein, 72% from fat and 14% from carbohydrate; for almond butter it is 13%, 76% and 11%. These shares use the general 4, 9 and 4 kcal per gram and can differ slightly from USDA's own energy factors.
Against the Daily Value
2 tbsp of peanut butter reaches its largest shares of the Daily Value in fat (21%), saturated fat (17%) and protein (14%); 1 tbsp of almond butter reaches its largest shares of the Daily Value in fat (11%), magnesium (11%) and protein (7%). Daily Values are the FDA label reference amounts for adults and children aged 4 and over, set around a 2,000-calorie diet; they are a yardstick for reading labels, not a target for any one person.