Peanut Butter (natural)
25.1gprotein / 100g588 cal · 50.4g fat · $ · Quality 0.52
Almonds (raw)
21.2gprotein / 100g579 cal · 49.9g fat · $$ · Quality 0.4
Peanut Butter (natural) delivers a clearly higher protein density than Almonds (raw) — 25.1g vs 21.2g per 100g, a gap of 3.9g that adds up fast across multiple servings.
On protein quality specifically, Peanut Butter (natural) scores higher — lit_estimate, moderate quality, low in methionine — compared to Almonds (raw), which is lit_estimate, low in lysine.
Peanut Butter (natural) is also the cheaper option ($ vs $$), which matters if you're eating either one regularly rather than occasionally.
Peanut Butter (natural)'s typical serving also delivers more leucine (1650mg vs Almonds (raw)'s 1450mg) — relevant if the goal is maximizing the muscle-protein-synthesis trigger per meal, not just total grams.
These two are closer than the comparison headline suggests. Either Peanut Butter (natural) or Almonds (raw) works well in most contexts — let cost, prep time, and personal preference decide rather than the macros.
Full nutrition comparison
| Per 100g | Peanut Butter (natural) | Almonds (raw) |
|---|---|---|
| Protein | 25.1g | 21.2g |
| Calories | 588 | 579 |
| Fat | 50.4g | 49.9g |
| Carbs | 20.0g | 21.6g |
| Fiber | 6.0g | 12.5g |
| Quality score | 0.52 | 0.4 |
| Relative cost | $ | $$ |
| Prep time | 0 min | 0 min |
Frequently asked
Which has more protein, peanut butter (natural) or almonds (raw)?
Peanut Butter (natural) has 25.1g of protein per 100g compared to Almonds (raw)'s 21.2g.
Which is lower in calories?
Almonds (raw) is lower in calories per 100g, at 579 vs the other's 588.