Peanuts vs. Almond Butter
Nutrition comparison of Peanuts and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and almond butter:
- Both almond butter and peanuts are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
- Almond butter is an excellent source of Vitamin E and iron.
- Peanut has more thiamin, niacin, pantothenic acid and Vitamin B6, however, almond butter contains more riboflavin.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and peanuts are high in calories. Almond butter has a little more calories (5%) than peanut by weight - almond butter has 614 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is lighter in fat and similar to almond butter for protein and carbs. Peanuts has a macronutrient ratio of 16:14:71 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Almond Butter | |
|---|---|---|
| Protein | 16% | 13% |
| Carbohydrates | 14% | 11% |
| Fat | 71% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and peanuts contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both almond butter and peanuts are high in dietary fiber. Almond butter has 23% more dietary fiber than peanut - almond butter has 10.3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Almond butter and peanuts contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both almond butter and peanuts are high in protein. Peanut has 16% more protein than almond butter - almond butter has 21g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both almond butter and peanuts are high in saturated fat. Peanut has 18% more saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and almond butter are low in trans fat - peanut has 0.03g of trans fat per 100 grams and almond butter does not contain significant amounts.
Vitamins
Vitamin A
Almond butter and peanuts contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 391% more Vitamin E than peanut - almond butter has 24.2mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
The B Vitamins
Peanut has more thiamin, niacin, pantothenic acid and Vitamin B6, however, almond butter contains more riboflavin. Both peanuts and almond butter contain significant amounts of folate.
| Peanuts | Almond Butter | |
|---|---|---|
| Thiamin | 0.152 MG | 0.041 MG |
| Riboflavin | 0.197 MG | 0.939 MG |
| Niacin | 14.355 MG | 3.155 MG |
| Pantothenic acid | 1.011 MG | 0.318 MG |
| Vitamin B6 | 0.466 MG | 0.103 MG |
| Folate | 97 UG | 53 UG |
Minerals
calcium
Both almond butter and peanuts are high in calcium. Almond butter has 498% more calcium than peanut - almond butter has 347mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Almond butter is an excellent source of iron and it has 121% more iron than peanut - almond butter has 3.5mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both almond butter and peanuts are high in potassium. Almond butter has 18% more potassium than peanut - almond butter has 748mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Peanuts | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.007 G |
| Total | 0.026 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, both peanuts and almond butter contain significant amounts of linoleic acid.
| Peanuts | Almond Butter | |
|---|---|---|
| other omega 6 | 0.575 G | 0.011 G |
| linoleic acid | 9.715 G | 13.605 G |
| Total | 10.29 G | 13.616 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Peanuts 146g
(
cup
)
|
Daily Values (%) |
Almond Butter 250g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 857KCAL 43% |
|
5% | calories | 79% |
|
1535KCAL 77% | |
| 31G 12% |
|
5% | carbohydrates | 52% |
|
47G 19% | |
| 12G 49% |
|
5% | dietary fiber | 117% |
|
26G 103% | |
| 7.2G | 5% | sugar | 122% | 16G | |||
| 73G 113% |
|
5% | total fat | 90% |
|
139G 217% | |
| 11G 63% |
|
5% | saturated fat | 45% |
|
16G 91% | |
| 38G | 5% | monounsaturated fat | 113% | 81G | |||
| 14G | 5% | polyunsaturated fat | 143% | 34G | |||
| 0.04G | >999% | trans fat | 5% | ||||
| 8.8MG 1% |
|
5% | sodium | >999% |
|
568MG 38% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
0.75UG 0.1% | ||
| 85MG 9% |
|
5% | calcium | 921% |
|
868MG 87% | |
| 2.3MG 13% |
|
5% | iron | 278% |
|
8.7MG 49% | |
| 260MG 84% |
|
5% | magnesium | 168% |
|
698MG 225% | |
| 926MG 40% |
|
5% | potassium | 102% |
|
1870MG 81% | |
| 0.22MG 20% |
|
120% | thiamin (Vit B1) | 5% |
|
0.1MG 9% | |
| 0.29MG 26% |
|
5% | riboflavin (Vit B2) | 693% |
|
2.3MG 213% | |
| 21MG 150% |
|
166% | niacin (Vit B3) | 5% |
|
7.9MG 56% | |
| 0.68MG 52% |
|
161% | Vitamin B6 | 5% |
|
0.26MG 20% | |
| 1.5MG 30% |
|
87% | pantothenic acid (Vit B5) | 5% |
|
0.8MG 16% | |
| 142UG 35% |
|
7% | folate (Vit B9) | 5% |
|
133UG 33% | |
| 7.2MG 48% |
|
5% | Vitamin E | 747% |
|
61MG 404% | |
| 36G 71% |
|
5% | protein | 44% |
|
52G 105% | |
| 94MG 22% |
|
5% | choline | 38% |
|
130MG 31% | |
| 0.62MG 52% |
|
5% | copper | 271% |
|
2.3MG 195% | |
| 2.6MG 145% |
|
5% | manganese | 104% |
|
5.3MG 296% | |
| 530MG 76% |
|
5% | phosphorus | 140% |
|
1270MG 181% | |
| 14UG 25% |
|
133% | selenium | 5% |
|
6UG 11% | |
| 4MG 51% |
|
5% | zinc | 105% |
|
8.2MG 103% | |
| 2.6G | 5% | Water | 58% | 4.1G | |||
| 6.4G | >999% | Starch | 5% | 0.2G | |||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol. |
|||||||
FAQ
Does almond butter or peanuts contain more calories in 100 grams?Both almond butter and peanuts are high in calories. Almond butter has a little more calories ( 10%) than peanut by weight - almond butter has 614 calories in 100g and peanut has 587 calories.
Does almond butter or peanuts contain more calcium?
Both almond butter and peanuts are high in calcium. Almond butter has 500% more calcium than peanut - almond butter has 347mg of calcium in 100 grams and peanut has 58mg of calcium.
Does almond butter or peanuts contain more iron?
Almond butter is an abundant source of iron and it has 120% more iron than peanut - almond butter has 3.5mg of iron in 100 grams and peanut has 1.6mg of iron.
Does almond butter or peanuts contain more potassium?
Both almond butter and peanuts are high in potassium. Almond butter has 20% more potassium than peanut - almond butter has 748mg of potassium in 100 grams and peanut has 634mg of potassium.