Almonds vs Peanut butter: Nutrition Comparison | Macros, Protein, Calories
Side-by-side nutrition comparison: Almonds vs Peanut butter. Protein, carbs, fat, calories, per-calorie efficiency, and substitution guide. USDA data.
Almonds vs Peanut butter: Complete Nutrition Comparison
At a Glance
Almonds vs Peanut butter — Nutrition per 100g
Almonds vs Peanut butter: Key Differences
Peanut butter wins on protein (22.2g vs 21.1g per 100g — 5.2% more)
Almonds is leaner (49.9g fat vs 51.4g — 3% less fat)
Almonds is lower calorie (579 kcal vs 598 kcal per 100g)
Peanut butter wins on protein efficiency (3.7g protein per 100 kcal)
Almonds vs Peanut butter: Decision Matrix
Almonds vs Peanut butter — Nutrient Density per Calorie
Almonds vs Peanut butter by Serving Size
How Much Almonds or Peanut butter to Hit Your Goal
Raw, Cooked, and Logging Comparison
Which Diet Does Each Food Fit?
Peanut butter Benefit Signals
- Lean protein: Provides 22.2 g protein per 100 g. Basis: protein >= 20 g per 100 g.
Peanut butter Daily Nutrient Coverage
Peanut butter Condition-Aware Nutrition Notes
How to Substitute Almonds for Peanut butter (and Vice Versa)
To substitute Peanut butter for Almonds (same protein): Use 0.95× the weight. Example: replace 100g Almonds with 95g Peanut butter.
To substitute Almonds for Peanut butter (same protein): Use 1.05× the weight. Example: replace 100g Peanut butter with 105g Almonds.
Both are in the Fat category, making them interchangeable in most recipes from a culinary standpoint.
Protein Quality Comparison
DIAAS (Digestible Indispensable Amino Acid Score) measures protein digestibility and amino acid profile. A score ≥1.0 means complete protein; ≥0.75 is good quality; <0.75 indicates some limiting amino acids.
Almonds vs Peanut butter — Frequently Asked Questions
When to Choose Almonds vs Peanut butter
Choose Peanut butter for: maximum protein per gram, cutting phases, high-protein meal prep.
Choose Almonds for: variety.
Almonds vs Peanut butter: Which Should You Choose?
Almonds and Peanut butter are both nutritious foods with different macro profiles. Almonds provides 21.1g protein, 21.6g carbs, and 49.9g fat per 100g at 579 kcal. Peanut butter provides 22.2g protein, 22.3g carbs, and 51.4g fat at 598 kcal.
The best choice depends on your specific goals — see the use cases section above. Both can form part of a balanced diet. Data from USDA FoodData Central.
Peanut butter Page Quality Signals
Data Sources & Methodology
Data source: USDA FoodData Central.
Comparison method: All macro values are calculated from the same USDA per-100g baseline. Percentage differences are computed as ((foodA − foodB) / foodB) × 100. Winners are determined per individual macro — a food can win on protein and lose on fat simultaneously. No weighting or aggregation is applied.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.