Peanut butter vs. Peanut — In-Depth Nutrition Comparison
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A recap on differences between peanut butter and peanuts
- Peanut butter is higher in vitamin B6, yet peanuts are higher in copper, vitamin B1, folate, iron, fiber, vitamin B5, manganese, and zinc.
- Peanuts cover your daily copper needs 80% more than peanut butter.
- Peanut butter contains 2 times more saturated fat than peanuts. While peanut butter contains 10.325g of saturated fat, peanuts contain 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +87.8% |
| Contains more PotassiumPotassium | +26.3% |
| Contains more IronIron | +163.2% |
| Contains more CopperCopper | +171.1% |
| Contains more ZincZinc | +30.3% |
| Contains more PhosphorusPhosphorus | +12.2% |
| Contains more ManganeseManganese | +16.2% |
| Contains more SeleniumSelenium | +75.6% |
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.
| Contains more Vitamin B2Vitamin B2 | +42.2% |
| Contains more Vitamin B6Vitamin B6 | +26.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +20% |
| Contains more Vitamin B1Vitamin B1 | +326.7% |
| Contains more Vitamin B5Vitamin B5 | +55.4% |
| Contains more FolateFolate | +175.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.422mg | 1.144mg | 80% |
| Vitamin B1 | 0.15mg | 0.64mg | 41% |
| Folate | 87µg | 240µg | 38% |
| Iron | 1.74mg | 4.58mg | 36% |
| Polyunsaturated fat | 12.535g | 15.558g | 20% |
| Saturated fat | 10.325g | 6.279g | 18% |
| Fiber | 5g | 8.5g | 14% |
| Vitamin B5 | 1.137mg | 1.767mg | 13% |
| Manganese | 1.665mg | 1.934mg | 12% |
| Protein | 22.21g | 25.8g | 7% |
| Zinc | 2.51mg | 3.27mg | 7% |
| Vitamin B6 | 0.441mg | 0.348mg | 7% |
| Vitamin B3 | 13.112mg | 12.066mg | 7% |
| Selenium | 4.1µg | 7.2µg | 6% |
| Phosphorus | 335mg | 376mg | 6% |
| Vitamin E | 9.1mg | 8.33mg | 5% |
| Potassium | 558mg | 705mg | 4% |
| Calcium | 49mg | 92mg | 4% |
| Monounsaturated fat | 25.941g | 24.426g | 4% |
| Vitamin B2 | 0.192mg | 0.135mg | 4% |
| Fats | 51.36g | 49.24g | 3% |
| Choline | 63mg | 52.5mg | 2% |
| Calories | 598kcal | 567kcal | 2% |
| Carbs | 22.31g | 16.13g | 2% |
| Starch | 3.56g | 1% | |
| Net carbs | 17.31g | 7.63g | N/A |
| Magnesium | 168mg | 168mg | 0% |
| Sugar | 10.49g | 4.72g | N/A |
| Sodium | 17mg | 18mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Trans fat | 0.075g | 0g | N/A |
| Tryptophan | 0.231mg | 0.25mg | 0% |
| Threonine | 0.525mg | 0.883mg | 0% |
| Isoleucine | 0.616mg | 0.907mg | 0% |
| Leucine | 1.546mg | 1.672mg | 0% |
| Lysine | 0.681mg | 0.926mg | 0% |
| Methionine | 0.265mg | 0.317mg | 0% |
| Phenylalanine | 1.202mg | 1.377mg | 0% |
| Valine | 0.782mg | 1.082mg | 0% |
| Histidine | 0.557mg | 0.652mg | 0% |
| Fructose | 0.12g | 0% | |
| 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
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
25.8 g
Fats:
49.24 g
Carbs:
16.13 g
Water:
6.5 g
Other:
2.33 g
| Contains more CarbsCarbs | +38.3% |
| Contains more OtherOther | +24% |
| Contains more ProteinProtein | +16.2% |
| Contains more WaterWater | +428.5% |
~equal in
Fats
~49.24g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
Saturated fat:
Sat. Fat
6.279 g
Monounsaturated fat:
Mono. Fat
24.426 g
Polyunsaturated fat:
Poly. Fat
15.558 g
| Contains less Sat. FatSaturated fat | -39.2% |
| Contains more Poly. FatPolyunsaturated fat | +24.1% |
~equal in
Monounsaturated fat
~24.426g
