Peanut vs. Peanut butter — In-Depth Nutrition Comparison

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A recap on the differences between peanuts and peanut butter

Peanuts are higher in copper, vitamin B1, folate, iron, fiber, vitamin B5, manganese, and protein, yet peanut butter is higher in vitamin B6.
Peanuts cover your daily copper needs 80% more than peanut butter.
Peanuts contain 4 times more vitamin B1 than peanut butter. While peanuts contain 0.64mg of vitamin B1, peanut butter contains only 0.15mg.
The amount of saturated fat in peanuts is lower.

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

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Peanut

Peanut butter

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%

~equal in Magnesium ~168mg

~equal in Sodium ~17mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Peanut

Peanut butter

Contains more Vitamin B1Vitamin B1	+326.7%
Contains more Vitamin B5Vitamin B5	+55.4%
Contains more FolateFolate	+175.9%

Contains more Vitamin B2Vitamin B2	+42.2%
Contains more Vitamin B6Vitamin B6	+26.7%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin E ~9.1mg

~equal in Vitamin B3 ~13.112mg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	1.144mg	0.422mg	80%
Omega-6 (Linoleic acid)		12.215g	72%
Vitamin B1	0.64mg	0.15mg	41%
Folate	240µg	87µg	38%
Iron	4.58mg	1.74mg	36%
Polyunsaturated fat	15.558g	12.535g	20%
Saturated fat	6.279g	10.325g	18%
Fiber	8.5g	5g	14%
Vitamin B5	1.767mg	1.137mg	13%
Manganese	1.934mg	1.665mg	12%
Protein	25.8g	22.21g	7%
Zinc	3.27mg	2.51mg	7%
Vitamin B3	12.066mg	13.112mg	7%
Vitamin B6	0.348mg	0.441mg	7%
Phosphorus	376mg	335mg	6%
Selenium	7.2µg	4.1µg	6%
Vitamin E	8.33mg	9.1mg	5%
Calcium	92mg	49mg	4%
Potassium	705mg	558mg	4%
Vitamin B2	0.135mg	0.192mg	4%
Monounsaturated fat	24.426g	25.941g	4%
Fats	49.24g	51.36g	3%
Calories	567kcal	598kcal	2%
Carbs	16.13g	22.31g	2%
Choline	52.5mg	63mg	2%
Omega-3 (ALA)		0.027g	2%
Starch		3.56g	1%
Protein per 100 calories	4.6g	3.7g	N/A
Calories per 10 g protein	220kcal	269kcal	N/A
Weight per 100 calories	18g	17g	N/A
Unsaturated / Saturated Fat ratio	6.4	3.7	N/A
Net carbs	7.63g	17.31g	N/A
Magnesium	168mg	168mg	0%
Sugar	4.72g	10.49g	N/A
Sodium	18mg	17mg	0%
Vitamin K	0µg	0.3µg	0%
Trans fat	0g	0.075g	N/A
Tryptophan	0.25mg	0.231mg	0%
Threonine	0.883mg	0.525mg	0%
Isoleucine	0.907mg	0.616mg	0%
Leucine	1.672mg	1.546mg	0%
Lysine	0.926mg	0.681mg	0%
Methionine	0.317mg	0.265mg	0%
Phenylalanine	1.377mg	1.202mg	0%
Valine	1.082mg	0.782mg	0%
Histidine	0.652mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 (Eicosatrienoic acid)		0.01g	N/A
Omega-6 (Gamma-linolenic acid)		0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.008g	N/A