Almonds vs Peanut Butter
Per 100 g, almonds gives 21 g protein for 579 calories, while peanut butter gives 25 g for 588. Here is the full breakdown, including which one gives more protein per calorie.
| Per 100 g | Almonds | Peanut Butter |
|---|---|---|
| Protein | 21 g | 25 g |
| Calories | 579 | 588 |
| Carbs | 22 g | 20 g |
| Fats | 50 g | 50 g |
| Protein density | 15% | 17% |
Which should you pick?
- Cutting or high-protein dieting: Peanut Butter — more protein per calorie.
- Bulking or hard training days: Peanut Butter packs more calories into the same volume, which helps when appetite is the limit.
- Lowest carbs: Peanut Butter at 20 g per 100 g.
- Lowest fat: Almonds at 50 g per 100 g.
Frequently asked questions
- Which has more protein, almonds or peanut butter?
- Peanut Butter has more protein — 25 g per 100 g versus 21 g.
- Which is lower in calories?
- Almonds is lighter at 579 kcal per 100 g, compared with 588 kcal.
- Which is better for cutting?
- Peanut Butter — about 17% of its calories come from protein, versus 15% for the other. In a deficit, protein per calorie is the number that matters.
- Can I swap almonds for peanut butter in a meal?
- Yes, but match the macros rather than the weight. To keep protein equal, scale the portion by the ratio of their protein per 100 g — the Procaaf calculator does this for you when you load both foods and adjust the grams.