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Peanut vs Peanut butter - In-Depth Nutrition Comparison

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A recap on differences between Peanut and Peanut butter

  • Peanut is higher in Copper, Vitamin B1, Folate, Iron, Fiber, Vitamin B5, Manganese, and Zinc, yet Peanut butter is higher in Vitamin B6.
  • Peanut covers your daily Copper needs 80% more than Peanut butter.
  • Peanut contains 4 times more Vitamin B1 than Peanut butter. While Peanut contains 0.64mg of Vitamin B1, Peanut butter contains only 0.15mg.
  • The amount of Saturated Fat in Peanut is lower.

Food varieties used in this article are Peanuts, all types, raw and Peanut butter, smooth style, without salt.

Infographic

Peanut vs Peanut butter infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +87.8%
Contains more Iron +163.2%
Contains more Phosphorus +12.2%
Contains more Potassium +26.3%
Contains more Zinc +30.3%
Contains more Copper +171.1%
Equal in Magnesium - 168
Equal in Sodium - 17
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Contains more Calcium +87.8%
Contains more Iron +163.2%
Contains more Phosphorus +12.2%
Contains more Potassium +26.3%
Contains more Zinc +30.3%
Contains more Copper +171.1%
Equal in Magnesium - 168
Equal in Sodium - 17

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
3
:
Contains more Vitamin B1 +326.7%
Contains more Vitamin B5 +55.4%
Contains more Folate +175.9%
Contains more Vitamin B2 +42.2%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 9.1
Equal in Vitamin B3 - 13.112
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin B1 +326.7%
Contains more Vitamin B5 +55.4%
Contains more Folate +175.9%
Contains more Vitamin B2 +42.2%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +∞%
Equal in Vitamin E - 9.1
Equal in Vitamin B3 - 13.112

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut Peanut butter
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut Peanut butter Opinion
Net carbs 7.63g 17.31g Peanut butter
Protein 25.8g 22.21g Peanut
Fats 49.24g 51.36g Peanut butter
Carbs 16.13g 22.31g Peanut butter
Calories 567kcal 598kcal Peanut butter
Starch g 3.56g Peanut butter
Fructose g 0.12g Peanut butter
Sugar 4.72g 10.49g Peanut
Fiber 8.5g 5g Peanut
Calcium 92mg 49mg Peanut
Iron 4.58mg 1.74mg Peanut
Magnesium 168mg 168mg
Phosphorus 376mg 335mg Peanut
Potassium 705mg 558mg Peanut
Sodium 18mg 17mg Peanut butter
Zinc 3.27mg 2.51mg Peanut
Copper 1.144mg 0.422mg Peanut
Vitamin A 0IU 0IU
Vitamin E 8.33mg 9.1mg Peanut butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.64mg 0.15mg Peanut
Vitamin B2 0.135mg 0.192mg Peanut butter
Vitamin B3 12.066mg 13.112mg Peanut butter
Vitamin B5 1.767mg 1.137mg Peanut
Vitamin B6 0.348mg 0.441mg Peanut butter
Folate 240µg 87µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg 0.3µg Peanut butter
Tryptophan 0.25mg 0.231mg Peanut
Threonine 0.883mg 0.525mg Peanut
Isoleucine 0.907mg 0.616mg Peanut
Leucine 1.672mg 1.546mg Peanut
Lysine 0.926mg 0.681mg Peanut
Methionine 0.317mg 0.265mg Peanut
Phenylalanine 1.377mg 1.202mg Peanut
Valine 1.082mg 0.782mg Peanut
Histidine 0.652mg 0.557mg Peanut
Cholesterol 0mg 0mg
Trans Fat 0g 0.075g Peanut
Saturated Fat 6.279g 10.325g Peanut
Monounsaturated Fat 24.426g 25.941g Peanut butter
Polyunsaturated fat 15.558g 12.535g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Peanut
62
Peanut butter
Mineral Summary Score
127
Peanut
76
Peanut butter

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
155%
Peanut
133%
Peanut butter
Carbohydrates
16%
Peanut
22%
Peanut butter
Fats
227%
Peanut
237%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 5.77g)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 4.046g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.8)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.