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  6. Peanut butter vs. Greek yogurt

Peanut butter vs. Greek yogurt — In-Depth Nutrition Comparison

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Differences between peanut butter and greek yogurt

  • Peanut butter has more vitamin B3, manganese, vitamin E, copper, magnesium, vitamin B6, phosphorus, and iron, while greek yogurt has more vitamin B12.
  • Peanut butter's daily need coverage for vitamin B3 is 81% higher.
  • The amount of saturated Fat in greek yogurt is lower.

The food types used in this comparison are Peanut butter, smooth style, without salt and Yogurt, Greek, plain, whole milk.

Infographic

Peanut butter vs Greek yogurt 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 7.9% 30% 12% 0% 5.7% 14% 58% 4.6% 1.2% 53%
Contains more MagnesiumMagnesium +1427.3%
Contains more PotassiumPotassium +295.7%
Contains more IronIron +∞%
Contains more CopperCopper +2382.4%
Contains more ZincZinc +382.7%
Contains more PhosphorusPhosphorus +148.1%
Contains less SodiumSodium -51.4%
Contains more ManganeseManganese +18400%
Contains more CalciumCalcium +104.1%
Contains more SeleniumSelenium +136.6%

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% 0.9% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 3.8% 8.2%
Contains more Vitamin EVitamin E +90900%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin B3Vitamin B3 +6203.8%
Contains more Vitamin B5Vitamin B5 +243.5%
Contains more Vitamin B6Vitamin B6 +600%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1640%
Contains more CholineCholine +317.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +44.8%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~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
9% 5% 4% 81%
Protein: 9 g
Fats: 5 g
Carbs: 3.98 g
Water: 81.3 g
Other: 0.72 g
Contains more ProteinProtein +146.8%
Contains more FatsFats +927.2%
Contains more CarbsCarbs +460.6%
Contains more OtherOther +301.4%
Contains more WaterWater +6509.8%

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
48% 43% 9%
Saturated Fat: Sat. Fat 2.395 g
Monounsaturated Fat: Mono. Fat 2.136 g
Polyunsaturated fat: Poly. Fat 0.469 g
Contains more Mono. FatMonounsaturated Fat +1114.5%
Contains more Poly. FatPolyunsaturated fat +2572.7%
Contains less Sat. FatSaturated Fat -76.8%

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 Greek yogurt
Lower in Cholesterol ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Peanut butter Greek yogurt Opinion
Calories 598kcal 97kcal Peanut butter
Protein 22.21g 9g Peanut butter
Fats 51.36g 5g Peanut butter
Net carbs 17.31g 3.98g Peanut butter
Carbs 22.31g 3.98g Peanut butter
Cholesterol 0mg 13mg Peanut butter
Magnesium 168mg 11mg Peanut butter
Calcium 49mg 100mg Greek yogurt
Potassium 558mg 141mg Peanut butter
Iron 1.74mg 0mg Peanut butter
Sugar 10.49g 4g Greek yogurt
Fiber 5g 0g Peanut butter
Copper 0.422mg 0.017mg Peanut butter
Zinc 2.51mg 0.52mg Peanut butter
Starch 3.56g Peanut butter
Phosphorus 335mg 135mg Peanut butter
Sodium 17mg 35mg Peanut butter
Vitamin A 0IU 15IU Greek yogurt
Vitamin A 0µg 2µg Greek yogurt
Vitamin E 9.1mg 0.01mg Peanut butter
Manganese 1.665mg 0.009mg Peanut butter
Selenium 4.1µg 9.7µg Greek yogurt
Vitamin B1 0.15mg 0.023mg Peanut butter
Vitamin B2 0.192mg 0.278mg Greek yogurt
Vitamin B3 13.112mg 0.208mg Peanut butter
Vitamin B5 1.137mg 0.331mg Peanut butter
Vitamin B6 0.441mg 0.063mg Peanut butter
Vitamin B12 0µg 0.75µg Greek yogurt
Vitamin K 0.3µg 0µg Peanut butter
Folate 87µg 5µg Peanut butter
Trans Fat 0.075g 0g Greek yogurt
Choline 63mg 15.1mg Peanut butter
Saturated Fat 10.325g 2.395g Greek yogurt
Monounsaturated Fat 25.941g 2.136g Peanut butter
Polyunsaturated fat 12.535g 0.469g Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - DHA 0g 0.004g Greek yogurt
Omega-3 - ALA 0.027g 0.023g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g 0g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g 0g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0g Peanut butter
Omega-6 - Linoleic acid 12.215g 0.209g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Greek yogurt
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
17%
Greek yogurt
Minerals Daily Need Coverage Score
84%
Peanut butter
19%
Greek yogurt

Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 13mg)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 18mg)
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 Sugar?
Greek yogurt
Greek yogurt is lower in Sugar (difference - 6.49g)
Which food is lower in Saturated Fat?
Greek yogurt
Greek yogurt is lower in Saturated Fat (difference - 7.93g)
Which food is lower in glycemic index?
Greek yogurt
Greek yogurt is lower in glycemic index (difference - 2)
Which food is cheaper?
Greek yogurt
Greek yogurt is cheaper (difference - $2.8)

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. Greek yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171304/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.