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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.

Infographic

Peanut butter vs Peanut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +87.8%
Contains more Iron +163.2%
Contains more Phosphorus +12.2%
Contains more Potassium +26.3%
Contains more Zinc +30.3%
Contains more Copper +171.1%
Equal in Magnesium - 168
Equal in Sodium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Contains more Calcium +87.8%
Contains more Iron +163.2%
Contains more Phosphorus +12.2%
Contains more Potassium +26.3%
Contains more Zinc +30.3%
Contains more Copper +171.1%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
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

Comparison summary table

Pay attention to 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 Sugar 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

All nutrients comparison - raw data values

Nutrient Peanut butter Peanut Opinion
Net carbs 17.31g 7.63g Peanut butter
Protein 22.21g 25.8g Peanut
Fats 51.36g 49.24g Peanut butter
Carbs 22.31g 16.13g Peanut butter
Calories 598kcal 567kcal Peanut butter
Starch 3.56g g Peanut butter
Fructose 0.12g g Peanut butter
Sugar 10.49g 4.72g Peanut
Fiber 5g 8.5g Peanut
Calcium 49mg 92mg Peanut
Iron 1.74mg 4.58mg Peanut
Magnesium 168mg 168mg
Phosphorus 335mg 376mg Peanut
Potassium 558mg 705mg Peanut
Sodium 17mg 18mg Peanut butter
Zinc 2.51mg 3.27mg Peanut
Copper 0.422mg 1.144mg Peanut
Vitamin A 0IU 0IU
Vitamin E 9.1mg 8.33mg Peanut butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.15mg 0.64mg Peanut
Vitamin B2 0.192mg 0.135mg Peanut butter
Vitamin B3 13.112mg 12.066mg Peanut butter
Vitamin B5 1.137mg 1.767mg Peanut
Vitamin B6 0.441mg 0.348mg Peanut butter
Folate 87µg 240µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0.3µg 0µg Peanut butter
Tryptophan 0.231mg 0.25mg Peanut
Threonine 0.525mg 0.883mg Peanut
Isoleucine 0.616mg 0.907mg Peanut
Leucine 1.546mg 1.672mg Peanut
Lysine 0.681mg 0.926mg Peanut
Methionine 0.265mg 0.317mg Peanut
Phenylalanine 1.202mg 1.377mg Peanut
Valine 0.782mg 1.082mg Peanut
Histidine 0.557mg 0.652mg Peanut
Cholesterol 0mg 0mg
Trans Fat 0.075g 0g Peanut
Saturated Fat 10.325g 6.279g Peanut
Monounsaturated Fat 25.941g 24.426g Peanut butter
Polyunsaturated fat 12.535g 15.558g Peanut

Which food is preferable for your diet?

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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills 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 food.
Protein
133%
Peanut butter
155%
Peanut
Carbohydrates
22%
Peanut butter
16%
Peanut
Fats
237%
Peanut butter
227%
Peanut

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (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 stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to 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.