Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Peanut butter vs. Yogurt — In-Depth Nutrition Comparison

Compare

The main differences between peanut butter and yogurt

  • Peanut butter is richer in vitamin B3, manganese, vitamin E, copper, magnesium, vitamin B6, phosphorus, and iron, yet yogurt is richer in vitamin B12.
  • Daily need coverage for vitamin B3 for peanut butter is 81% higher.
  • Peanut butter contains 910 times more vitamin E than yogurt. Peanut butter contains 9.1mg of vitamin E, while yogurt contains 0.01mg.
  • Yogurt contains less saturated fat.

Food types used in this article are Peanut butter, smooth style, without salt and Yogurt, Greek, plain, nonfat.

Infographic

Peanut butter vs 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%
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
Contains more MagnesiumMagnesium +1427.3%
Contains more PotassiumPotassium +295.7%
Contains more IronIron +2385.7%
Contains more CopperCopper +2382.4%
Contains more ZincZinc +382.7%
Contains more PhosphorusPhosphorus +148.1%
Contains less SodiumSodium -52.8%
Contains more ManganeseManganese +18400%
Contains more CalciumCalcium +124.5%
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%
Yogurt
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% 0.33% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 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 +1142.9%
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
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 g
Contains more ProteinProtein +118%
Contains more FatsFats +13069.2%
Contains more CarbsCarbs +519.7%
Contains more OtherOther +301.4%
Contains more WaterWater +6818.7%

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
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 g
Contains more Mono. FatMonounsaturated fat +48845.3%
Contains more Poly. FatPolyunsaturated fat +104358.3%
Contains less Sat. FatSaturated fat -98.9%

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
Yogurt
2
78% 22%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 2.54 g
Maltose: 0 g
Galactose: 0.7 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more GalactoseGalactose +∞%
~equal in Maltose ~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 Yogurt
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Peanut butter Yogurt DV% diff.
Polyunsaturated fat 12.535g 0.012g 83%
Vitamin B3 13.112mg 0.208mg 81%
Fats 51.36g 0.39g 78%
Manganese 1.665mg 0.009mg 72%
Monounsaturated fat 25.941g 0.053g 65%
Vitamin E 9.1mg 0.01mg 61%
Saturated fat 10.325g 0.117g 46%
Copper 0.422mg 0.017mg 45%
Magnesium 168mg 11mg 37%
Vitamin B12 0µg 0.75µg 31%
Vitamin B6 0.441mg 0.063mg 29%
Phosphorus 335mg 135mg 29%
Calories 598kcal 59kcal 27%
Protein 22.21g 10.19g 24%
Iron 1.74mg 0.07mg 21%
Fiber 5g 0g 20%
Folate 87µg 7µg 20%
Zinc 2.51mg 0.52mg 18%
Vitamin B5 1.137mg 0.331mg 16%
Potassium 558mg 141mg 12%
Vitamin B1 0.15mg 0.023mg 11%
Selenium 4.1µg 9.7µg 10%
Choline 63mg 15.1mg 9%
Vitamin B2 0.192mg 0.278mg 7%
Calcium 49mg 110mg 6%
Carbs 22.31g 3.6g 6%
Cholesterol 0mg 5mg 2%
Sodium 17mg 36mg 1%
Starch 3.56g 1%
Net carbs 17.31g 3.6g N/A
Sugar 10.49g 3.24g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.075g 0.006g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 0%
Fructose 0.12g 0g 0%
Omega-3 - ALA 0.027g 0.001g N/A
Omega-3 - Eicosatrienoic acid 0.01g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g N/A
Omega-6 - Linoleic acid 12.215g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Yogurt
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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%
Yogurt
Minerals Daily Need Coverage Score
84%
Peanut butter
19%
Yogurt

Comparison summary

Which food is lower in Sugar?
Yogurt
Yogurt is lower in Sugar (difference - 7.25g)
Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 10.208g)
Which food is cheaper?
Yogurt
Yogurt is cheaper (difference - $0.2)
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 - 19mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 5)
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

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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.