Peanut butter vs Almonds: nutrition comparison
Per 100 g · smooth (brand-average) vs raw
Per 100 g, peanut butter has 588 kcal and 22.5 g protein, while almonds has 579 kcal and 21.2 g protein. Almonds is the lighter option by 9 kcal. Peanut butter delivers more protein (1.3 g more per 100 g). Almonds is higher in fiber. See the full breakdown below.
Source: USDA FoodData Central. Data as of June 2026.
Side-by-side nutrition (per 100 g)
| Peanut butter | Almonds | Difference | |
|---|---|---|---|
| Calories | 588 kcal | 579 kcal | +9 kcal (2%) |
| Protein | 22.5 g | 21.2 g | +1.3 g (6%) |
| Carbohydrate | 22.3 g | 21.6 g | +0.7 g (3%) |
| Fat | 50.4 g | 49.9 g | +0.5 g (1%) |
| Fiber | 5 g | 12.5 g | −7.5 g (60%) |
| Sugar | 9.2 g | 4.4 g | +4.8 g (109%) |
Source: USDA FoodData Central. Data as of June 2026.
How they differ
- Calories: Peanut butter is higher (588 vs 579 kcal).
- Protein: Peanut butter leads with 22.5 g vs 21.2 g. That is 3.8 g/100 kcal for peanut butter and 3.7 g/100 kcal for almonds.
- Fiber: Almonds provides more (12.5 g vs 5 g).
Which is "better" depends on your goals and the rest of your diet. This is general information, not medical or dietary advice.
Frequently asked questions
Which has more calories, peanut butter or almonds?
Peanut butter has more — 588 kcal vs 579 kcal per 100 g, a difference of 9 kcal.
Which has more protein, peanut butter or almonds?
Peanut butter has more protein: 22.5 g vs 21.2 g per 100 g.
Is peanut butter healthier than almonds?
"Healthier" depends on your goals. Per 100 g, peanut butter has 588 kcal and 22.5 g protein, while almonds has 579 kcal and 21.2 g protein. Compare the full table above and consider the overall diet. This is general information, not dietary advice.
See each food in detail
Last updated: 2026-06-14