Peanut butter vs Almonds: Calories, Protein and Which to Choose
A side-by-side comparison of Peanut butter and Almonds per 100 g and per serving, using USDA and TACO data. See which has more protein, fewer calories and how to swap one for the other.
| Nutrient | Peanut butter | Almonds |
|---|---|---|
| kcal | 588 | 579 |
| Protein | 25 g | 21.2 g |
| Carbohydrates | 20 g | 21.6 g |
| Sugar | 9.2 g | 4.4 g |
| Fibre | 6 g | 12.5 g |
| Fat | 50 g | 49.9 g |
| Sodium | 459 mg | 1 mg |
| Nutrient | Peanut butter | Almonds |
|---|---|---|
| kcal | 94 | 162 |
| Protein | 4 g | 5.9 g |
| Carbohydrates | 3.2 g | 6 g |
| Sugar | 1.5 g | 1.2 g |
| Fibre | 1 g | 3.5 g |
| Fat | 8 g | 14 g |
| Sodium | 73 mg | 0 mg |
Values based on USDA FoodData Central and TACO (Brazil).
The verdict
- Peanut butter has 3.8 g more protein per 100 g.
- Calories per 100 g are similar.
- Almonds has more fibre: 12.5 g versus 6 g per 100 g.
- Almonds has much less sodium: 1 mg versus 459 mg per 100 g.
Swap equivalents
- 100 g of Peanut butter has the same calories as 100 g of Almonds.
- For the protein in 100 g of Peanut butter, you need 120 g of Almonds.
Frequently asked questions
Which is better: Peanut butter or Almonds?
It depends on your goal. Per 100 g, Peanut butter has 588 kcal and 25 g of protein; Almonds has 579 kcal and 21.2 g. Peanut butter has 3.8 g more protein per 100 g. Calories per 100 g are similar. Both fit a balanced diet — the daily total is what matters.
Can I swap Peanut butter for Almonds?
Yes. To keep calories the same, swap 100 g of Peanut butter for about 100 g of Almonds. In the meal plan generator, food swaps do this maths while keeping the meal on target.
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