Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
Tofu vs Almonds vs Peanut butter: 3-Way Nutrition Comparison
Three-way nutrition comparison: Tofu, Almonds, and Peanut butter. Protein, fat, calories, radar chart, and goal amounts. USDA data.
Tofu vs Almonds vs Peanut butter: 3-Way Nutrition Comparison
Side-by-side comparison of Tofu (15.8g protein, 144 kcal), Almonds (21.1g protein, 579 kcal), and Peanut butter (22.2g protein, 598 kcal) per 100g. **Peanut butter leads on protein.** Explore the radar chart and tables below for the full picture.
Three-Way Nutrition Verdict
Tofu vs Almonds vs Peanut butter — Macros per 100g
Tofu vs Almonds vs Peanut butter: Who Wins Each Category?
**Most protein per 100g: Peanut butter** — 22.2g
**Lowest calorie: Tofu** — 144 kcal/100g
**Leanest (lowest fat): Tofu** — 8.7g fat/100g
**Best protein-per-calorie: Tofu** — 10.97g protein per 100 kcal
Tofu vs Almonds vs Peanut butter — Nutrition Radar
Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.
Nutrient Density per Calorie: Tofu vs Almonds vs Peanut butter
How Much to Eat to Hit Your Goal
Diet Compatibility: Tofu vs Almonds vs Peanut butter
Peanut butter Benefit Signals
- Lean protein: Provides 22.2 g protein per 100 g. Basis: protein >= 20 g per 100 g.
Peanut butter Condition-Aware Nutrition Notes
Tofu vs Almonds vs Peanut butter — FAQs
Which has the most protein: Tofu, Almonds, or Peanut butter? Peanut butter has the most protein at 22.2g per 100g. (Tofu: 15.8g, Almonds: 21.1g, Peanut butter: 22.2g)
Which is the lowest calorie option among Tofu, Almonds, and Peanut butter? Tofu has the fewest calories at 144 kcal per 100g. (Tofu: 144 kcal, Almonds: 579 kcal, Peanut butter: 598 kcal)
Which of the three is best for keto? For keto: Tofu (2.8g carbs/100g) qualify. The others have higher carb content.
Which is best for muscle building? For muscle building, prioritise protein. Peanut butter delivers the most protein (22.2g/100g) and is the top choice. Tofu is second-best if calories are a constraint.
How do Tofu, Almonds, and Peanut butter compare as meal prep staples? Tofu: usable for meal prep (15.8g protein, 144 kcal/100g). Almonds: usable for meal prep (21.1g protein, 579 kcal/100g). Peanut butter: usable for meal prep (22.2g protein, 598 kcal/100g).
Tofu, Almonds, and Peanut butter: A Full Nutrition Comparison
This page compares Tofu, Almonds, and Peanut butter across protein, fat, carbohydrates, and calories per 100g of raw weight.
Tofu has 15.8g protein and 144 kcal per 100g. Almonds has 21.1g protein and 579 kcal. Peanut butter has 22.2g protein and 598 kcal.
All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.
Peanut butter Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.
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.