Peanut butter vs. Peanut — In-Depth Nutrition Comparison
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A recap on the 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 protein.
- 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
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.
| 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
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.
| Contains more Vitamin B2Vitamin B2 | +42.2% |
| Contains more Vitamin B6Vitamin B6 | +26.7% |
| Contains more Vitamin KVitamin K | +∞% |
| 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% |
| Omega-6 (Linoleic acid) | 12.215g | 72% | |
| 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 B3 | 13.112mg | 12.066mg | 7% |
| Vitamin B6 | 0.441mg | 0.348mg | 7% |
| Phosphorus | 335mg | 376mg | 6% |
| Selenium | 4.1µg | 7.2µg | 6% |
| Vitamin E | 9.1mg | 8.33mg | 5% |
| Calcium | 49mg | 92mg | 4% |
| Potassium | 558mg | 705mg | 4% |
| Vitamin B2 | 0.192mg | 0.135mg | 4% |
| Monounsaturated fat | 25.941g | 24.426g | 4% |
| Fats | 51.36g | 49.24g | 3% |
| Calories | 598kcal | 567kcal | 2% |
| Carbs | 22.31g | 16.13g | 2% |
| Choline | 63mg | 52.5mg | 2% |
| Omega-3 (ALA) | 0.027g | 2% | |
| Starch | 3.56g | 1% | |
| Protein per 100 calories | 3.7g | 4.6g | N/A |
| Calories per 10 g protein | 269kcal | 220kcal | N/A |
| Weight per 100 calories | 17g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 3.7 | 6.4 | N/A |
| 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 (Eicosatrienoic acid) | 0.01g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.001g | N/A | |
| Omega-6 (Eicosadienoic acid) | 0.008g | 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 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
