Peanut butter vs Almond butter
Both are calorie-dense nut butters at nearly the same energy. Peanut butter carries a touch more protein and a familiar taste; almond butter has more of the unsaturated fat and vitamin E. Peanut for the protein and price, almond for the fats — a spoon of either is the serving.
Peanut butter and Almond butter, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Peanut butter · per 100 g | Almond butter · per 100 g | |
|---|---|---|
| Calories | 598 | 614 |
| Protein | 22.2 g | 21 g |
| Fat | 51.4 g | 55.5 g |
| Carbs | 22.3 g | 18.8 g |
| Fiber | 5 g | 10.3 g |
| Sugars | 10.5 g | 4.4 g |
| Sodium | 17 mg | 7 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 49 mg | 347 mg |
| Folate | 87 µg | 53 µg |
| Iron | 1.7 mg | 3.5 mg |
| Magnesium | 168 mg | 279 mg |
| Niacin | 13.1 mg | 3.2 mg |
| Phosphorus | 335 mg | 508 mg |
| Potassium | 558 mg | 748 mg |
| Riboflavin | 0.2 mg | 0.9 mg |
| Thiamin | 0.2 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | 0.4 mg | 0.1 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 9.1 mg | 24.2 mg |
| Vitamin K | 0.3 µg | 0 µg |
| Zinc | 2.5 mg | 3.3 mg |
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Peanut butter or Almond butter better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.