Peanut butter vs Almonds
Both count toward 30 plants a week.
| Peanut butter | Almonds | |
|---|---|---|
| Protein · per 100 g | 22.2 g | 21.1 g |
| Carbs · per 100 g | 22.3 g | 21.6 g |
| Fat · per 100 g | 51.4 g | 49.9 g |
| Fiber · per 100 g | 5.0 g | 12.5 g |
| Energy · per 100 g | 598.0 kcal | 579.0 kcal |
| Protein · per 100 kcal | 3.7 g | 3.7 g |
| To hit 30 g protein | 135 g · 808 kcal | 142 g · 821 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Peanut butter delivers 1.0× the protein per calorie of Almonds (3.7 g vs 3.7 g per 100 kcal).
More protein / 100 g: Peanut butterMore fiber / 100 g: AlmondsLighter per 100 g: AlmondsSmaller 30 g portion: Peanut butter
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.