Peanut butter vs. Cheese — Health Impact and Nutrition Comparison

Types

Cheese is one of the most versatile foods around the world. Various cheeses are specific to each region, each type of climate, animal-specific, and preparation methods.

We can have cheese from cow, sheep, goat, even vegan sources, most commonly tofu cheese.

There are several types of cheese:

• Cheddar
• Mozzarella
• Blue cheese
• Parmigiano Reggiano
• Goat cheese
• Feta cheese
• Brie
• Cream cheese

The list of cheeses can go long.

These cheeses are different in their preparation methods, fermentation, types of milk and animal used to make the cheese, the texture of the cheese, culinary usage.

It is essential to understand the differences between these cheeses and use them correctly in the culinary world. We know that using the wrong type of cheese in any Italian food would ruin the dish.

On the other hand, we have peanut butter which is a spread. Types differ between crunchy and smooth creamy. However, it is the same peanut butter.

Shelf life

Peanut butter has a longer shelf life compared to any cheese.

Cheese needs refrigeration. The shelf life of most cheeses is usually up to 10 days in refrigerated forms. Peanut butter available in the market usually has around one year of shelf life.

Calories

Peanut butter is higher in calories compared to cheese.

Carbs

Peanut butter contains 7 times higher carbs than cheese.

Glycemic index

The glycemic index of cheese is 0, whereas the glycemic index of peanut butter is 14, which is considered a low glycemic index.

Proteins

They have nearly similar amounts of proteins.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Peanut butter

2

Protein: 22.21 g

Fats: 51.36 g

Carbs: 22.31 g

Water: 1.23 g

Other: 2.89 g

Cheese

3

Protein: 22.87 g

Fats: 33.31 g

Carbs: 3.09 g

Water: 37.02 g

Other: 3.71 g

Contains more FatsFats	+54.2%
Contains more CarbsCarbs	+622%

Contains more WaterWater	+2909.8%
Contains more OtherOther	+28.4%

~equal in Protein ~22.87g

Fats

Peanut butter contains higher amounts of fats than cheese. They are both high in fats.

It is important to note that the ratio of saturated to unsaturated fats in cheese is higher than in peanut butter. The fat in peanut butter is distributed as monounsaturated fats mainly.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Peanut butter

3

Saturated fat: Sat. Fat 10.325 g

Monounsaturated fat: Mono. Fat 25.941 g

Polyunsaturated fat: Poly. Fat 12.535 g

Cheese

0

Saturated fat: Sat. Fat 18.867 g

Monounsaturated fat: Mono. Fat 9.246 g

Polyunsaturated fat: Poly. Fat 1.421 g

Contains less Sat. FatSaturated fat	-45.3%
Contains more Mono. FatMonounsaturated fat	+180.6%
Contains more Poly. FatPolyunsaturated fat	+782.1%

Minerals

Cheese is richer in zinc, phosphorus, and calcium. However, cheese contains high amounts of sodium that should be considered. On the other hand, peanut butter is richer in magnesium, iron, and copper.

The chart below displays the mineral distribution of cheese and peanut butter.

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.

Peanut butter

6

Cheese

4

Contains more MagnesiumMagnesium	+522.2%
Contains more PotassiumPotassium	+634.2%
Contains more IronIron	+1142.9%
Contains more CopperCopper	+1306.7%
Contains less SodiumSodium	-97.4%
Contains more ManganeseManganese	+6066.7%

Contains more CalciumCalcium	+1349%
Contains more ZincZinc	+45%
Contains more PhosphorusPhosphorus	+35.8%
Contains more SeleniumSelenium	+595.1%

Vitamins

Cheese is richer in vitamins B2, B12, D, and A. whereas peanut butter are richer in vitamin B1, B3, B5, B6, E, and folate.

The chart below displays the vitamin distribution of cheese and peanut butter.

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.

Peanut butter

7

Cheese

5

Contains more Vitamin EVitamin E	+1181.7%
Contains more Vitamin B1Vitamin B1	+417.2%
Contains more Vitamin B3Vitamin B3	+22123.7%
Contains more Vitamin B5Vitamin B5	+177.3%
Contains more Vitamin B6Vitamin B6	+568.2%
Contains more FolateFolate	+222.2%
Contains more CholineCholine	+281.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B2Vitamin B2	+122.9%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+700%

~equal in Vitamin C ~0mg

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Cheese contains some peptides that inhibit ACE (angiotensin-converting enzyme), like ACE-inhibitor medications (Captopril, Lisinopril, Perindopril, etc.), so it may decrease blood pressure (1,2). This effect is unknown for peanut butter.

It should be noted that people who take MAO inhibitors (especially antidepressants) may experience a hypertensive crisis when eating cheese due to tyramine (3).

The different types of cheese have different effects on the cholesterol level in the blood (27% fat Gouda-type cheese doesn’t increase the cholesterol level in the blood; the amount of cholesterol in Mozzarella cheese considerably increased over the course of storage, etc.) (4.5). 

When consumed in moderation, various types of peanuts result in a less atherogenic lipid profile in hyperlipidaemic individuals (6).

Positive impacts of cheese on overall health

Different types of cheese exist, and each has a slightly different nutritional profile.

Digestive system

Section reviewed by gastroenterologist Arpi Gasparyan

Cheeses like mozzarella and Parmigiano Reggiano contain Lactobacillus bacteria that have probiotic effects, beneficially affecting the host’s microbiota. They may reduce inflammation and strengthen the immune system. (9) (10) (11)

A certain amount of cheese can cause bloating, flatulence, cramps, and diarrhea in lactose-intolerant people.

Negative impacts of cheese on overall health

Since cheese contains lactose, lactose intolerant people will have nausea, bloating, and diarrhea.

High-sodium cheeses increase the risks of developing hypertension and kidney diseases. (14)

We mentioned above that calcium-rich foods decrease the risk of colorectal cancer; however, it is not the case for prostate cancer. There is an increase in developing prostate cancer with high calcium consumption. (15)

Positive impacts of peanut butter on overall health

Peanut butter is rich in proteins, minerals, vitamins, and healthy fats. Overall, it is an excellent addition to any diet.

Negative impacts of peanut butter on overall health

Peanut butter can trigger an anaphylactic shock in people who have a peanut allergy. In addition, aflatoxins can be present in peanuts that are not processed yet, which is linked with increased liver cancer risks. However, processing removes these peanuts that have gone bad in mass manufacturing. (18)

Peanut butter contains phytic acid, which impairs the absorption of certain nutrients, mostly minerals. (19)

Which is healthier when taking into consideration the health impacts?

The two main concerns regarding both these foods are the additive compounds. When it comes to cheese, it is essential to consider low-salt cheeses as salt contributes to increased risks of hypertension. 
It is always advised not to buy peanut butter containing hydrogenated vegetable oils such as palm oil.
Take into consideration the amount of fat and its type present in both these foods. 
Cheese is lower in fats; however, it's higher in saturated fats. Peanut butter is higher in total fats, primarily unsaturated. We can consider peanut butter, devoid of hydrogenated oils, healthier as saturated fats increase LDL levels and increase the risk of cardiovascular diseases. (20)