USDA-derived comparison
Almond Butter vs Peanut Butter
Almond Butter leads for Magnesium, Phosphorus and Vitamin B2; Peanut Butter answers with Vitamin B3, Folate and Vitamin B6.
Who each is for: Choose almond Butter for magnesium and phosphorus. Choose peanut Butter for vitamin B3 and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Almond Butter
Typical serving: 1 tbsp (16g)
32/100
Peanut Butter
Typical serving: 1 tbsp (16g)
27/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Almond Butter | Peanut Butter |
|---|---|---|
| Calories | 614 kcal | 588 kcal |
| Protein | 21 g | 25 g |
| Carbs | 19 g | 20 g |
| Fat | 56 g | 50 g |
| Fiber | 10 g | 6 g |
| Sat fat | 7 g | 10 g |
| Sodium | 227 mg | 426 mg |
| Potassium | 748 mg | 649 mg |
| Calcium | 347 mg | 49 mg |
| Iron | 3.5 mg | 1.9 mg |
| Magnesium | 279 mg | 168 mg |
| Zinc | 3.3 mg | 2.9 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 53 µg | 87 µg |
Servings differ: 1 tbsp of almond butter is about 16g, 1 tbsp of peanut butter about 16g. Scale accordingly before deciding anything on the 100g basis alone.
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