Peanut Butter vs Almonds: Calories and Nutrition Compared (2026)

Peanut butter, 21.9 g, is higher in protein than almonds, 21.1 g. Almonds, 579 calories, are lower in calories than peanut butter, 588 calories.

Peanut butter and almonds are popular snacks with different nutritional advantages. This comparison highlights their calorie content, protein levels, and other key nutrients.

What Is the Difference Between Peanut Butter and Almonds?

Peanut butter is a spread made from ground dry roasted peanuts. It is rich in fats and protein, often used in various culinary applications. Almonds are edible seeds from the almond tree, commonly consumed as snacks or used in cooking. They are known for their healthy fats and fiber content.

Peanut Butter vs Almonds: Nutrition Side by Side

Below is a side-by-side comparison of peanut butter and almonds to illustrate their nutritional differences.

Nutrient (per 100 g)	Peanut butter (smooth)	Almonds (raw)
Calories	588 kcal	579 kcal
Protein	21.9 g	21.1 g
Carbs	24.0 g	21.6 g
Sugar	6.5 g	4.3 g
Fat	49.5 g	49.9 g
Fiber	5.7 g	12.5 g
Sodium	476 mg	1 mg

Which Is Better, Peanut Butter or Almonds?

For weight loss: Peanut butter contains 588 calories, while almonds have 579 calories. The difference is minimal, but almonds are slightly lower in calories.

For muscle and protein: Peanut butter provides 21.9 g of protein, while almonds offer 21.1 g. Thus, peanut butter is the better option for higher protein intake.

For low-carb or low-sugar: Peanut butter has 24.0 g of carbs and 6.5 g of sugar, while almonds contain 21.6 g of carbs and 4.3 g of sugar. Almonds are lower in both categories.

How to Track Peanut butter and Almonds Accurately

It's easy to misjudge portion sizes and macronutrient content, especially in calorie-dense foods like peanut butter. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Peanut butter has 21.9 g of protein, while almonds have 21.1 g. Therefore, peanut butter has more protein.

Which has fewer calories?

Almonds have 579 calories, while peanut butter has 588 calories. Thus, almonds have fewer calories.

What is the fat content in peanut butter?

Peanut butter contains 49.5 g of fat per 100 g.

What is the fiber content in almonds?

Almonds provide 12.5 g of fiber per 100 g.

How much sugar is in peanut butter?

Peanut butter contains 6.5 g of sugar per 100 g.

What is the sodium content in almonds?

Almonds have 1 mg of sodium per 100 g.

Key Takeaways

• Peanut butter has 588 calories per 100 g.
• Almonds have 579 calories per 100 g.
• Peanut butter contains 21.9 g of protein.
• Almonds contain 21.1 g of protein.
• Peanut butter has 49.5 g of fat.
• Almonds have 49.9 g of fat.