Almonds vs Peanut butter
Side-by-side nutrition breakdown per serving.
Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Almonds | Peanut butter | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 6g | 7g | 🥜 Peanut butter |
| Calories (per serving) | 164 | 188 | 🥜 Almonds |
| Fiber (per serving) | 3.6g | 1.8g | 🥜 Almonds |
| Fat (per serving) | 14.2g | 15.9g | 🥜 Almonds |
| Protein Density Score? | 3.7 | 3.7 | — |
| Serving Size | 1 oz almonds (~23 kernels, 28 g) | 2 tbsp natural peanut butter (32 g) | — |
| Calories for 30g Protein | 820 | 806 | 🥜 Peanut butter |
How much for 30g protein?
Which Should You Choose?
🥜Choose Almonds if you want:
Almonds have significantly more fiber per serving (3.1g vs 2g).
Almonds are one of the best sources of vitamin E.
Whole almonds are mess-free and easy to portion on-the-go.
🥜Choose Peanut butter if you want:
Peanut butter's creamy texture is made for spreading.
Peanut butter blends smoothly into drinks and Asian-style sauces.
Peanut butter typically costs less per gram of protein.
Frequently Asked Questions
Per serving, they're similar-about 6-7g protein. The main differences are in fiber (almonds have more) and texture/usage preferences.
Both can support weight loss in moderation. Almonds may have a slight edge because chewing whole nuts increases satiety. Peanut butter is easier to overeat.
About 23 almonds (1 oz) equals 2 tablespoons of peanut butter in calories (~160-170 calories). Both provide about 6-7g of protein.
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