Almonds vs peanut butter: which is healthier?
Almonds are more nutrient-dense, scoring 64/100 against 25/100 for peanut butter. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Almonds
579 kcal per 100 g. 1 oz (about 23 almonds): 28 g
Higher scorePeanut butter
598 kcal per 100 g. 2 tbsp: 32 g
Which to pick for your goal
- Fewer caloriesAbout even579 vs 598 kcal per 100 g
- More proteinAbout even21 vs 22 g per 100 g
- More fiberAlmonds13 vs 5 g per 100 g
- Less sugarAlmonds4.3 vs 10 g per 100 g
- More potassiumAlmonds733 vs 558 mg per 100 g
- Less saturated fatAlmonds3.8 vs 10 g per 100 g
Nutrition side by side
| Nutrient | Almonds, 100 g | Peanut butter, 100 g | Almonds, 28 g | Peanut butter, 32 g |
|---|---|---|---|---|
| Calories | 579 kcal | 598 kcal | 162 kcal | 191 kcal |
| Protein | 21 g | 22 g | 5.9 g | 7.1 g |
| Carbohydrates | 22 g | 22 g | 6 g | 7.1 g |
| Sugars | 4.3 g | 10 g | 1.2 g | 3.4 g |
| Fiber | 13 g | 5 g | 3.5 g | 1.6 g |
| Fat | 50 g | 51 g | 14 g | 16 g |
| Saturated fat | 3.8 g | 10 g | 1.1 g | 3.3 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 733 mg | 558 mg | 205 mg | 179 mg |
| Iron | 3.7 mg | 1.7 mg | 1 mg | 0.6 mg |
| Calcium | 269 mg | 49 mg | 75 mg | 16 mg |
| Magnesium | 270 mg | 168 mg | 76 mg | 54 mg |
| Sodium | 1 mg | 426 mg | 0.3 mg | 136 mg |
Last updated . Scores use the HowHealthyIs Score method.