Food vs food · USDA FNDDS 2021–2023
Peanut butter vs almond butter
Comparing usual servings (peanut butter: 1 single serving, 45 g; almond butter: 1 tablespoon, 16 g), USDA’s figures are higher for peanut butter in 35 of the 65 nutrients it reports, and for almond butter in 5. The widest gaps against the Daily Value: more niacin (5.9 mg vs 0.62 mg), saturated fat and vitamin B6 in peanut butter. Energy: 269 kcal for peanut butter, 103 kcal for almond butter. Per 100 g, the figures are higher for peanut butter in 21 and for almond butter in 19.
Every nutrient, side by side
Peanut butter
Serving size 1 single serving · 45 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 269 kcal (more) | |
| Protein | 9.99 g (more) | |
| Carbohydrates | 10 g (more) | |
| Fat | 23.1 g (more) | |
| Alcohol | 0 g | |
| Water | 0.55 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.64 g (more) | 23% |
| Monounsaturated fat | 11.7 g (more) | |
| Polyunsaturated fat | 5.62 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 2.13 g (more) | |
| SFA 18:0 (stearic) | 0.98 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.01 g | |
| MUFA 18:1 (oleic) | 11.2 g (more) | |
| MUFA 20:1 (gadoleic) | 0.26 g (more) | |
| MUFA 22:1 (erucic) | 0.02 g (more) | |
| PUFA 18:2 (linoleic) | 5.54 g (more) | |
| PUFA 18:3 (linolenic) | 0.01 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 2.25 g (more) | 8% |
| Sugars | 4.73 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 4.1 mg (more) | 27% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.14 µg (more) | <1% |
| Thiamin (B1) | 0.07 mg (more) | 6% |
| Riboflavin (B2) | 0.09 mg | 7% |
| Niacin (B3) | 5.9 mg (more) | 37% |
| Vitamin B6 | 0.2 mg (more) | 12% |
| Folate | 39.2 µg (more) | |
| Folate, DFE | 39.2 µg (more) | 10% |
| Folate, food | 39.2 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 28.4 mg (more) | 5% |
| Minerals | ||
| Calcium | 22 mg | 2% |
| Iron | 0.78 mg (more) | 4% |
| Magnesium | 75.6 mg (more) | 18% |
| Phosphorus | 151 mg (more) | 12% |
| Potassium | 251 mg (more) | 5% |
| Sodium | 192 mg (more) | 8% |
| Zinc | 1.13 mg (more) | 10% |
| Copper | 0.19 mg (more) | 21% |
| Selenium | 1.84 µg (more) | 3% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Almond butter
Serving size 1 tablespoon · 16 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 103 kcal | |
| Protein | 3.31 g | |
| Carbohydrates | 3.38 g | |
| Fat | 8.43 g | |
| Alcohol | 0 g | |
| Water | 0.28 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.68 g | 3% |
| Monounsaturated fat | 5.52 g | |
| Polyunsaturated fat | 2 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 0.52 g | |
| SFA 18:0 (stearic) | 0.13 g | |
| MUFA 16:1 (palmitoleic) | 0.04 g (more) | |
| MUFA 18:1 (oleic) | 5.46 g | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 2 g | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.54 g | 5% |
| Sugars | 0.7 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0.16 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0.16 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 2.66 mg | 18% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.02 mg | 1% |
| Riboflavin (B2) | 0.15 mg (more) | 11% |
| Niacin (B3) | 0.62 mg | 4% |
| Vitamin B6 | 0.01 mg | 1% |
| Folate | 6.72 µg | |
| Folate, DFE | 6.72 µg | 2% |
| Folate, food | 6.72 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 8.29 mg | 2% |
| Minerals | ||
| Calcium | 42.1 mg (more) | 3% |
| Iron | 0.65 mg | 4% |
| Magnesium | 42.6 mg | 10% |
| Phosphorus | 80.6 mg | 6% |
| Potassium | 119 mg | 3% |
| Sodium | 37.1 mg | 2% |
| Zinc | 0.51 mg | 5% |
| Copper | 0.16 mg | 17% |
| Selenium | 0.13 µg | <1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Peanut butter
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 598 kcal | |
| Protein | 22.2 g (more) | |
| Carbohydrates | 22.3 g (more) | |
| Fat | 51.4 g | |
| Alcohol | 0 g | |
| Water | 1.23 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 10.3 g (more) | 52% |
| Monounsaturated fat | 25.9 g | |
| Polyunsaturated fat | 12.5 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0.02 g (more) | |
| SFA 16:0 (palmitic) | 4.74 g (more) | |
| SFA 18:0 (stearic) | 2.18 g (more) | |
| MUFA 16:1 (palmitoleic) | 0.03 g | |
| MUFA 18:1 (oleic) | 24.8 g | |
| MUFA 20:1 (gadoleic) | 0.58 g (more) | |
| MUFA 22:1 (erucic) | 0.05 g (more) | |
| PUFA 18:2 (linoleic) | 12.3 g | |
| PUFA 18:3 (linolenic) | 0.03 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0.02 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 5 g | 18% |
| Sugars | 10.5 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 9.1 mg | 61% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.3 µg (more) | <1% |
| Thiamin (B1) | 0.15 mg (more) | 13% |
| Riboflavin (B2) | 0.19 mg | 15% |
| Niacin (B3) | 13.1 mg (more) | 82% |
| Vitamin B6 | 0.44 mg (more) | 26% |
| Folate | 87 µg (more) | |
| Folate, DFE | 87 µg (more) | 22% |
| Folate, food | 87 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 63 mg (more) | 11% |
| Minerals | ||
| Calcium | 49 mg | 4% |
| Iron | 1.74 mg | 10% |
| Magnesium | 168 mg | 40% |
| Phosphorus | 335 mg | 27% |
| Potassium | 558 mg | 12% |
| Sodium | 426 mg (more) | 19% |
| Zinc | 2.51 mg | 23% |
| Copper | 0.42 mg | 47% |
| Selenium | 4.1 µg (more) | 7% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Almond butter
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 641 kcal (more) | |
| Protein | 20.7 g | |
| Carbohydrates | 21.1 g | |
| Fat | 52.7 g (more) | |
| Alcohol | 0 g | |
| Water | 1.74 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 4.22 g | 21% |
| Monounsaturated fat | 34.5 g (more) | |
| Polyunsaturated fat | 12.5 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | <0.01 g | |
| SFA 16:0 (palmitic) | 3.28 g | |
| SFA 18:0 (stearic) | 0.81 g | |
| MUFA 16:1 (palmitoleic) | 0.25 g (more) | |
| MUFA 18:1 (oleic) | 34.1 g (more) | |
| MUFA 20:1 (gadoleic) | 0.02 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 12.5 g (more) | |
| PUFA 18:3 (linolenic) | <0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 9.6 g (more) | 34% |
| Sugars | 4.4 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 1 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 1 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 16.6 mg (more) | 111% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.09 mg | 8% |
| Riboflavin (B2) | 0.93 mg (more) | 72% |
| Niacin (B3) | 3.89 mg | 24% |
| Vitamin B6 | 0.08 mg | 5% |
| Folate | 42 µg | |
| Folate, DFE | 42 µg | 10% |
| Folate, food | 42 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 51.8 mg | 9% |
| Minerals | ||
| Calcium | 263 mg (more) | 20% |
| Iron | 4.08 mg (more) | 23% |
| Magnesium | 266 mg (more) | 63% |
| Phosphorus | 504 mg (more) | 40% |
| Potassium | 741 mg (more) | 16% |
| Sodium | 232 mg | 10% |
| Zinc | 3.16 mg (more) | 29% |
| Copper | 0.97 mg (more) | 108% |
| Selenium | 0.8 µg | 1% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Peanut butter is FNDDS’s “Peanut butter” and almond butter is “Almond butter”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.