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Peanut butter vs Peanut - In-Depth Nutrition Comparison

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A recap on differences between Peanut butter and Peanut

  • Peanut butter is higher in Vitamin B6, yet Peanut is higher in Copper, Vitamin B1, Folate, Iron, Fiber, Vitamin B5, Manganese and Zinc.
  • Peanut covers your daily Copper needs 80% more than Peanut butter.
  • Peanut butter contains 2 times more Saturated Fat than Peanut. While Peanut butter contains 10.325g of Saturated Fat, Peanut contains only 6.279g.

Food varieties used in this article are Peanut butter, smooth style, without salt and Peanuts, all types, raw.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Peanut
Contains more Iron +163.2%
Contains more Calcium +87.8%
Contains more Potassium +26.3%
Contains more Copper +171.1%
Contains more Zinc +30.3%
Contains more Phosphorus +12.2%
Equal in Magnesium - 168
Equal in Sodium - 18
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 28% 63% 120% 382% 90% 162% 3%
Contains more Iron +163.2%
Contains more Calcium +87.8%
Contains more Potassium +26.3%
Contains more Copper +171.1%
Contains more Zinc +30.3%
Contains more Phosphorus +12.2%
Equal in Magnesium - 168
Equal in Sodium - 18

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Peanut
Contains more Vitamin B2 +42.2%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +326.7%
Contains more Vitamin B5 +55.4%
Contains more Folate +175.9%
Equal in Vitamin E - 8.33
Equal in Vitamin B3 - 12.066
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 167% 0% 160% 32% 227% 107% 81% 0% 0% 180%
Contains more Vitamin B2 +42.2%
Contains more Vitamin B6 +26.7%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +326.7%
Contains more Vitamin B5 +55.4%
Contains more Folate +175.9%
Equal in Vitamin E - 8.33
Equal in Vitamin B3 - 12.066

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
62
Peanut butter
79
Peanut
Mineral Summary Score
76
Peanut butter
127
Peanut

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
133%
Peanut butter
155%
Peanut
Carbohydrates
22%
Peanut butter
16%
Peanut
Fats
237%
Peanut butter
227%
Peanut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut butter Peanut
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Peanut butter Peanut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 1mg)
Which food contains less Sugars?
Peanut
Peanut contains less Sugars (difference - 5.77g)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 4.046g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 1)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.8)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peanut butter Peanut Opinion
Calories 598 567 Peanut butter
Protein 22.21 25.8 Peanut
Fats 51.36 49.24 Peanut butter
Vitamin C 0 0
Carbs 22.31 16.13 Peanut butter
Cholesterol 0 0
Vitamin D 0 0
Iron 1.74 4.58 Peanut
Calcium 49 92 Peanut
Potassium 558 705 Peanut
Magnesium 168 168
Sugars 10.49 4.72 Peanut
Fiber 5 8.5 Peanut
Copper 0.422 1.144 Peanut
Zinc 2.51 3.27 Peanut
Starch 3.56 Peanut butter
Phosphorus 335 376 Peanut
Sodium 17 18 Peanut butter
Vitamin A 0 0
Vitamin E 9.1 8.33 Peanut butter
Vitamin D 0 0
Vitamin B1 0.15 0.64 Peanut
Vitamin B2 0.192 0.135 Peanut butter
Vitamin B3 13.112 12.066 Peanut butter
Vitamin B5 1.137 1.767 Peanut
Vitamin B6 0.441 0.348 Peanut butter
Vitamin B12 0 0
Vitamin K 0.3 0 Peanut butter
Folate 87 240 Peanut
Trans Fat 0.075 0 Peanut
Saturated Fat 10.325 6.279 Peanut
Monounsaturated Fat 25.941 24.426 Peanut butter
Polyunsaturated fat 12.535 15.558 Peanut
Tryptophan 0.231 0.25 Peanut
Threonine 0.525 0.883 Peanut
Isoleucine 0.616 0.907 Peanut
Leucine 1.546 1.672 Peanut
Lysine 0.681 0.926 Peanut
Methionine 0.265 0.317 Peanut
Phenylalanine 1.202 1.377 Peanut
Valine 0.782 1.082 Peanut
Histidine 0.557 0.652 Peanut
Fructose 0.12 Peanut butter

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

  1. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.