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Peanut butter vs. Milk — In-Depth Nutrition Comparison

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Significant differences between peanut butter and milk

  • The amount of vitamin B3, manganese, vitamin E, copper, magnesium, phosphorus, vitamin B6, iron, and folate in peanut butter is higher than in milk.
  • Peanut butter covers your daily vitamin B3 needs 81% more than milk.
  • Milk has 910 times less vitamin E than peanut butter. Peanut butter has 9.1mg of vitamin E, while milk has 0.01mg.
  • Milk contains less saturated fat.
  • Milk has a higher glycemic index. The glycemic index of milk is 31, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Peanut butter, smooth style, without salt and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D.

Infographic

Peanut butter vs Milk 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" 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%
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +1427.3%
Contains more PotassiumPotassium +272%
Contains more IronIron +5700%
Contains more CopperCopper +4120%
Contains more ZincZinc +497.6%
Contains more PhosphorusPhosphorus +252.6%
Contains less SodiumSodium -61.4%
Contains more ManganeseManganese +55400%
Contains more SeleniumSelenium +24.2%
Contains more CalciumCalcium +155.1%

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%
Milk
3
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +90900%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B3Vitamin B3 +13998.9%
Contains more Vitamin B5Vitamin B5 +215%
Contains more Vitamin B6Vitamin B6 +1091.9%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +1640%
Contains more CholineCholine +255.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.185mg

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
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +559.1%
Contains more FatsFats +5194.8%
Contains more CarbsCarbs +347.1%
Contains more OtherOther +285.3%
Contains more WaterWater +7210.6%

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
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +9265%
Contains more Poly. FatPolyunsaturated fat +35714.3%
Contains less Sat. FatSaturated fat -93.9%

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
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
~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 Milk
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Peanut butter Milk DV% diff.
Polyunsaturated fat 12.535g 0.035g 83%
Vitamin B3 13.112mg 0.093mg 81%
Fats 51.36g 0.97g 78%
Manganese 1.665mg 0.003mg 72%
Monounsaturated fat 25.941g 0.277g 64%
Vitamin E 9.1mg 0.01mg 61%
Copper 0.422mg 0.01mg 46%
Saturated fat 10.325g 0.633g 44%
Protein 22.21g 3.37g 38%
Magnesium 168mg 11mg 37%
Phosphorus 335mg 95mg 34%
Vitamin B6 0.441mg 0.037mg 31%
Calories 598kcal 42kcal 28%
Iron 1.74mg 0.03mg 21%
Folate 87µg 5µg 21%
Fiber 5g 0g 20%
Vitamin B12 0µg 0.47µg 20%
Zinc 2.51mg 0.42mg 19%
Vitamin B5 1.137mg 0.361mg 16%
Potassium 558mg 150mg 12%
Vitamin B1 0.15mg 0.02mg 11%
Calcium 49mg 125mg 8%
Choline 63mg 17.7mg 8%
Vitamin D 0µg 1.2µg 6%
Vitamin A 0µg 58µg 6%
Vitamin D 0IU 48IU 6%
Carbs 22.31g 4.99g 6%
Cholesterol 0mg 5mg 2%
Selenium 4.1µg 3.3µg 1%
Vitamin B2 0.192mg 0.185mg 1%
Sodium 17mg 44mg 1%
Starch 3.56g 1%
Net carbs 17.31g 4.99g N/A
Sugar 10.49g 5.2g N/A
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.043mg 0%
Threonine 0.525mg 0.143mg 0%
Isoleucine 0.616mg 0.174mg 0%
Leucine 1.546mg 0.319mg 0%
Lysine 0.681mg 0.282mg 0%
Methionine 0.265mg 0.088mg 0%
Phenylalanine 1.202mg 0.174mg 0%
Valine 0.782mg 0.22mg 0%
Histidine 0.557mg 0.101mg 0%
Fructose 0.12g 0g 0%
Omega-3 - ALA 0.027g 0.004g 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 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Milk
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
15%
Milk
Minerals Daily Need Coverage Score
84%
Peanut butter
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 27mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 17)
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?
Milk
Milk is lower in Sugar (difference - 5.29g)
Which food is lower in Saturated fat?
Milk
Milk is lower in Saturated fat (difference - 9.692g)
Which food is cheaper?
Milk
Milk is cheaper (difference - $2.2)

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.