Peanut Butter vs Almond Butter: nutrition compared
Per 100 g, peanut butter has 598 calories and 22 g of protein; almond butter has 614 calories and 21 g of protein. Per 100 g, peanut butter has more niacin, vitamin B6 and thiamin, and almond butter has more vitamin E, riboflavin and copper.
Peanut butter: 1 tbsp of peanut butter (16 g)
- Calories
- 96
- Protein
- 3.6 g
- Carbs
- 3.6 g
- Fat
- 8.2 g
Almond butter: 1 tbsp of almond butter (16 g)
- Calories
- 98
- Protein
- 3.4 g
- Carbs
- 3 g
- Fat
- 8.9 g
Side by side
Per 100 g. Bold marks the clearly higher value (at least 10% and 2% of the Daily Value apart).
| Nutrient | Peanut butter | Almond butter |
|---|---|---|
| Calories | 598 | 614 |
| Protein | 22 g | 21 g |
| Carbs | 22 g | 19 g |
| Fat | 51 g | 56 g |
| Fiber | 5 g | 10 g |
| Potassium | 558 mg | 748 mg |
| Calcium | 49 mg | 347 mg |
| Iron | 1.7 mg | 3.5 mg |
| Magnesium | 168 mg | 279 mg |
| Zinc | 2.5 mg | 3.3 mg |
| Phosphorus | 335 mg | 508 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin A | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin E | 9.1 mg | 24 mg |
| Vitamin K | 0.3 mcg | 0 mcg |
| Thiamin (B1) | 0.1 mg | 0 mg |
| Riboflavin (B2) | 0.2 mg | 0.9 mg |
| Niacin (B3) | 13 mg | 3.2 mg |
| Vitamin B6 | 0.4 mg | 0.1 mg |
| Folate | 87 mcg | 53 mcg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Selenium | 4.1 mcg | 2.4 mcg |
| Copper | 422 mcg | 934 mcg |
| Manganese | 1.7 mg | 2.1 mg |
| Saturated fat | 10 g | 4.2 g |
| Sodium | 17 mg | 7 mg |
| Cholesterol | 0 mg | 0 mg |
| Total sugars | 10 g | 4.4 g |
Sources: USDA FoodData Central #172470, Peanut butter, smooth style, without salt; #168588, Nuts, almond butter, plain, without salt added.
Questions
Which has fewer calories, peanut butter or almond butter?
They are within 10% of each other per 100 g: 598 for peanut butter and 614 for almond butter. 1 tbsp of peanut butter has 96 calories; 1 tbsp of almond butter has 98 calories.
Which has more protein, peanut butter or almond butter?
They are within 10% of each other per 100 g: 22 g for peanut butter and 21 g for almond butter. 1 tbsp of peanut butter has 3.6 g of protein; 1 tbsp of almond butter has 3.4 g of protein.
Which has more fiber, peanut butter or almond butter?
Almond butter has more fiber: 5 g per 100 g for peanut butter and 10 g for almond butter.
Which is healthier, peanut butter or almond butter?
Per 100 g, peanut butter has more niacin, vitamin B6 and thiamin, and almond butter has more vitamin E, riboflavin and copper. Which fits better depends on what the rest of your day is short on.
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