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Peanut butter vs. Egg — In-Depth Nutrition Comparison

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What are the differences between peanut butter and eggs?

  • Peanut butter is higher in vitamin B3, manganese, vitamin E, and magnesium; however, eggs are richer in copper, selenium, vitamin B12, and choline.
  • Eggs' daily need coverage for copper is 175% more.
  • Eggs contain 205 times less vitamin B3 than peanut butter. Peanut butter contains 13.112mg of vitamin B3, while eggs contain 0.064mg.
  • Eggs have less saturated fat.
  • Eggs have a lower glycemic index (0) than peanut butter (14).

We used Peanut butter, smooth style, without salt and Egg, whole, cooked, hard-boiled types in this article.

Infographic

Peanut butter vs Egg 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%
Egg
Egg
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Contains more MagnesiumMagnesium +1580%
Contains more PotassiumPotassium +342.9%
Contains more IronIron +46.2%
Contains more ZincZinc +139%
Contains more PhosphorusPhosphorus +94.8%
Contains less SodiumSodium -86.3%
Contains more ManganeseManganese +6303.8%
Contains more CopperCopper +373.9%
Contains more SeleniumSelenium +651.2%
~equal in Calcium ~50mg

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%
Egg
Egg
6
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
Contains more Vitamin EVitamin E +783.5%
Contains more Vitamin B1Vitamin B1 +127.3%
Contains more Vitamin B3Vitamin B3 +20387.5%
Contains more Vitamin B6Vitamin B6 +264.5%
Contains more FolateFolate +97.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +167.2%
Contains more Vitamin B5Vitamin B5 +23%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +366.3%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Peanut butter Egg DV% diff.
Copper 0.422mg 2mg 175%
Cholesterol 0mg 373mg 124%
Vitamin B3 13.112mg 0.064mg 82%
Polyunsaturated fat 12.535g 1.414g 74%
Manganese 1.665mg 0.026mg 71%
Fats 51.36g 10.61g 63%
Monounsaturated fat 25.941g 4.077g 55%
Vitamin E 9.1mg 1.03mg 54%
Selenium 4.1µg 30.8µg 49%
Vitamin B12 0µg 1.11µg 46%
Choline 63mg 293.8mg 42%
Magnesium 168mg 10mg 38%
Saturated fat 10.325g 3.267g 32%
Vitamin B6 0.441mg 0.121mg 25%
Vitamin B2 0.192mg 0.513mg 25%
Phosphorus 335mg 172mg 23%
Calories 598kcal 155kcal 22%
Fiber 5g 0g 20%
Protein 22.21g 12.58g 19%
Vitamin A 0µg 149µg 17%
Potassium 558mg 126mg 13%
Zinc 2.51mg 1.05mg 13%
Folate 87µg 44µg 11%
Vitamin D 0µg 2.2µg 11%
Vitamin D 0IU 87IU 11%
Iron 1.74mg 1.19mg 7%
Vitamin B1 0.15mg 0.066mg 7%
Carbs 22.31g 1.12g 7%
Vitamin B5 1.137mg 1.398mg 5%
Sodium 17mg 124mg 5%
Starch 3.56g 1%
Net carbs 17.31g 1.12g N/A
Calcium 49mg 50mg 0%
Sugar 10.49g 1.12g N/A
Vitamin K 0.3µg 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.153mg 0%
Threonine 0.525mg 0.604mg 0%
Isoleucine 0.616mg 0.686mg 0%
Leucine 1.546mg 1.075mg 0%
Lysine 0.681mg 0.904mg 0%
Methionine 0.265mg 0.392mg 0%
Phenylalanine 1.202mg 0.668mg 0%
Valine 0.782mg 0.767mg 0%
Histidine 0.557mg 0.298mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - DHA 0g 0.038g N/A
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

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
Egg
Egg
1
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more ProteinProtein +76.6%
Contains more FatsFats +384.1%
Contains more CarbsCarbs +1892%
Contains more OtherOther +170.1%
Contains more WaterWater +5966.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Egg
Egg
1
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Contains more Mono. FatMonounsaturated fat +536.3%
Contains more Poly. FatPolyunsaturated fat +786.5%
Contains less Sat. FatSaturated fat -68.4%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.