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Peanut butter vs. Brown sugar — In-Depth Nutrition Comparison

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Important differences between peanut butter and brown sugar

  • Brown sugar has less vitamin B3, manganese, vitamin E, phosphorus, copper, magnesium, vitamin B6, zinc, and folate.
  • Peanut butter's daily need coverage for vitamin B3 is 81% more.
  • Brown sugar is lower in saturated fat.
  • Brown sugar has a higher glycemic index than peanut butter.

The food varieties used in the comparison are Peanut butter, smooth style, without salt and Sugars, brown.

Infographic

Peanut butter vs Brown sugar infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +1766.7%
Contains more PotassiumPotassium +319.5%
Contains more IronIron +145.1%
Contains more CopperCopper +797.9%
Contains more ZincZinc +8266.7%
Contains more PhosphorusPhosphorus +8275%
Contains less SodiumSodium -39.3%
Contains more ManganeseManganese +2501.6%
Contains more SeleniumSelenium +241.7%
Contains more CalciumCalcium +69.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +11820%
Contains more Vitamin B5Vitamin B5 +761.4%
Contains more Vitamin B6Vitamin B6 +975.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8600%
Contains more CholineCholine +2639.1%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +18408.3%
Contains more FatsFats +∞%
Contains more OtherOther +542.2%
Contains more CarbsCarbs +339.7%
~equal in Water ~1.34g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
97%
Starch: 0 g
Sucrose: 94.56 g
Glucose: 1.35 g
Fructose: 1.11 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +822.5%
Contains more GlucoseGlucose +938.5%
Contains more FructoseFructose +825%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Brown sugar
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Brown sugar DV% diff.
Polyunsaturated fat 12.535g 0g 84%
Vitamin B3 13.112mg 0.11mg 81%
Fats 51.36g 0g 79%
Manganese 1.665mg 0.064mg 70%
Monounsaturated fat 25.941g 0g 65%
Vitamin E 9.1mg 0mg 61%
Saturated fat 10.325g 0g 47%
Phosphorus 335mg 4mg 47%
Protein 22.21g 0.12g 44%
Copper 0.422mg 0.047mg 42%
Magnesium 168mg 9mg 38%
Vitamin B6 0.441mg 0.041mg 31%
Carbs 22.31g 98.09g 25%
Zinc 2.51mg 0.03mg 23%
Folate 87µg 1µg 22%
Fiber 5g 0g 20%
Vitamin B5 1.137mg 0.132mg 20%
Vitamin B2 0.192mg 0mg 15%
Iron 1.74mg 0.71mg 13%
Potassium 558mg 133mg 13%
Vitamin B1 0.15mg 0mg 13%
Choline 63mg 2.3mg 11%
Calories 598kcal 380kcal 11%
Selenium 4.1µg 1.2µg 5%
Calcium 49mg 83mg 3%
Fructose 0.12g 1.11g 1%
Starch 3.56g 1%
Net carbs 17.31g 98.09g N/A
Sugar 10.49g 97.02g N/A
Sodium 17mg 28mg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Brown sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
Peanut butter
2%
Brown sugar
Minerals Daily Need Coverage Score
84%
Peanut butter
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 86.53g)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 57)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 10.325g)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.