Nutrition Comparison Tool
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Peanut Butter (Smooth)
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Almond Butter
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 9% DV 188 calories
  • Almond Butter 1 tbsp (x2) 10% DV 196 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 20% DV 15.9g
  • Almond Butter 1 tbsp (x2) 23% DV 17.8g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 3% DV 7.7g
  • Almond Butter 1 tbsp (x2) 2% DV 6g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 14% DV 7g
  • Almond Butter 1 tbsp (x2) 13% DV 6.7g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 0% DV 0mg
  • Almond Butter 1 tbsp (x2) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 15% DV 3g
  • Almond Butter 1 tbsp (x2) 7% DV 1.3g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 7% DV 1.8g
  • Almond Butter 1 tbsp (x2) 12% DV 3.3g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 2.1g
  • Almond Butter 1 tbsp (x2) 3% DV 1.4g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 0.69mg
  • Almond Butter 1 tbsp (x2) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 1% DV 17.3mg
  • Almond Butter 1 tbsp (x2) 9% DV 111mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 189.4mg
  • Almond Butter 1 tbsp (x2) 5% DV 239.4mg
Comparison Table

Table Legend

  1. Peanut Butter (Smooth)
  2. Almond Butter
155 nutrients
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 32 32
Calories
(%DV)		 188
(9%)		 196
(10%)
Fat (g)
(%DV)		 15.9
(20%)		 17.8
(23%)
Protein (g)
(%DV)		 7
(14%)		 6.7
(13%)
Carbohydrate (g)
(%DV)		 7.7
(3%)		 6
(2%)
Sugars (g)
(%DV)		 2.1
(4%)		 1.4
(3%)
Fiber (g)
(%DV)		 1.8
(7%)		 3.3
(12%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 3
(15%)		 1.3
(7%)
Net-Carbs (g) 5.8
2.7
Trans Fatty Acids (g) 0
--
  Minerals
Food # 1 2
Weight (g) 32 32
Calcium (mg)
(%DV)		 17.3
(1%)		 111
(9%)
Iron, Fe (mg)
(%DV)		 0.69
(4%)		 1.1
(6%)
Potassium, K (mg)
(%DV)		 189.4
(4%)		 239.4
(5%)
Magnesium (mg)
(%DV)		 57.3
(14%)		 89.3
(21%)
Phosphorus, P (mg)
(%DV)		 107.2
(9%)		 162.6
(13%)
Sodium (mg)
(%DV)		 152.3
(6%)		 2.2
(0%)
Zinc, Zn (mg)
(%DV)		 0.85
(8%)		 1.1
(10%)
Copper, Cu (mg)
(%DV)		 0.18
(20%)		 0.3
(33%)
Manganese (mg)
(%DV)		 0.44
(19%)		 0.68
(30%)
Selenium, Se (mcg)
(%DV)		 12.9
(24%)		 0.77
(1%)
Fluoride, F (mcg)
(%AI)		 0.99
(0%)		 --
(--%)
Molybdenum (mcg) --
--
Iodine, I (mcg) 0.13
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 32 32
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.03
(3%)		 0.01
(1%)
Riboflavin (B2) (mg)
(%DV)		 0.03
(3%)		 0.3
(23%)
Niacin (B3) (mg)
(%DV)		 4.2
(26%)		 1
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.33
(7%)		 0.1
(2%)
Vitamin B6 (mg)
(%DV)		 0.18
(10%)		 0.03
(2%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 11.2
(3%)		 17
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 11.2
(3%)		 17
(4%)
Folate DFE (mcg)
(%)		 11.2
(3%)		 17
(4%)
Choline (mg)
(%DV)		 21
(4%)		 16.7
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0.32
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 0.32
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0.32
Vitamin E (mg)
(%DV)		 1.9
(13%)		 7.7
(52%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
Vitamin D3 (mcg) --
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K1 (mcg) 0
--
Menaquinone-4 (K2) (mcg) --
--
  Other
Food # 1 2
Weight (g) 32 32
Water (g) 0.5
0.52
Ash (g) 0.96
0.99
Alcohol (g) 0
0
Caffeine (mg) 0
--
Theobromine (mg) 0
--
PRAL score 1.68
0.46
  Carbohydrates
Food # 1 2
Weight (g) 32 32
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)
Sucrose (g) 0.76
1.4
Glucose (Dextrose) (g) 1.3
0.01
Fructose (g) 0
0
Lactose (g) 0
0
Maltose (g) 0
0.02
Galactose (g) 0
--
Starch (g) 1.5
0.03
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 32 32
Monounsaturated Fats (g) 6.632
10.382
Polyunsaturated Fats (g) 3.626
4.356
Omega 3s (g)
(%AI)		 0.012
(1%)		 0.002
(0%)
Omega 6s (g)
(%AI)		 3.61
(21%)		 4.354
(26%)
Omega 3 to Omega 6 Ratio 0
0
Omega 6 to Omega 3 Ratio 289.23
1943.57
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0.004
--
Docosapentaenoic Acid (DPA) (g) 0
--
Docosahexaenoic Acid (DHA) (g) 0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
gamma-Linolenic Acid (GLA) (g) --
--
c-c-n6-Eicosadienoic Acid (g) 0
0
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
--
Caproic (6:0) (g) 0
--
Caprylic Acid (8:0) (g) 0.004
0
Capric Acid (10:0) (g) 0
0
Lauric Acid (12:0) (g) 0
0
Tridecanoic Acid (13:0) (g) --
--
Myristic Acid (14:0) (g) 0.004
0.002
Pentadecanoic Acid (15:0) (g) 0
0
Palmitic Acid (16:0) (g) 1.446
1.021
Margaric Acid (17:0) (g) 0.013
0.002
Stearic Acid (18:0) (g) 0.593
0.3
Arachidic Acid (20:0) (g) 0.196
0.002
Behenic Acid (22:0) (g) 0.554
0
Lignoceric Acid (24:0) (g) 0.236
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
0
Pentadecenoic Acid (15:1) (g) 0
0
Palmitoleic Acid (16:1) (g) 0.017
0.079
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) 0
0.011
Oleic Acid (18:1) (g) 6.362
10.286
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.218
0.006
Docosenoic Acid (22:1) (g) 0.036
--
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 3.61
4.354
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.012
0.002
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
--
Eicosatrienoic Acid (20:3) (g) 0
0
Eicosatetraenoic Acid 20:4 (g) 0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
22:4 (g) --
--
Trans Fats  
t-Polyenoic Fats (g) --
--
t-Monoenoic Fats (g) --
--
t-Palmitoleic Acid (16:1 t) (g) --
--
t-Oleic Acid (18:1 t) (g) --
--
t-Docosenoic Acid (22:1 t) (g) --
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
t-t-Octadecadienoic Acid (g) --
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
0.044
Stigmasterol (g) --
0.001
Campesterol (g) --
0.002
Beta-sitosterol (g) --
0.042
Amino Acids
Food # 1 2
Weight (g) 32 32
Essential  
Histidine (mg)
(%RDI)		 176
(25%)		 176
(25%)
Isoleucine (mg)
(%RDI)		 195
(14%)		 260
(19%)
Leucine (mg)
(%RDI)		 489
(18%)		 475
(17%)
Lysine (mg)
(%RDI)		 215
(10%)		 196
(9%)
Methionine (mg)
(%RDI)		 84
(12%)		 39
(5%)
Phenylalanine (mg)
(%RDI)		 380
(43%)		 368
(42%)
Threonine (mg)
(%RDI)		 166
(16%)		 178
(17%)
Tryptophan (mg)
(%RDI)		 73
(26%)		 51
(18%)
Valine (mg)
(%RDI)		 247
(14%)		 300
(16%)
Conditional  
Arginine (mg) 875
762
Cystine (mg)
(%RDI)		 72
(25%)		 77
(27%)
Glycine (mg) 454
471
Proline (mg) 445
293
Tyrosine (mg)
(%RDI)		 262
(30%)		 190
(22%)
Non-Essential  
Alanine (mg) 290
317
Aspartic acid (mg) 965
767
Betaine (mg) 0.13
--
Glutamic acid (mg) 1609
1892
Hydroxyproline (mg) --
--
Serine (mg) 468
296
Data Source
Peanut Butter (Smooth)
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Almond Butter
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.