Beef vs. Peanut Butter
Nutrition comparison of Cooked Beef and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and peanut butter:
- Both beef and peanut butter are high in calories, potassium, protein and saturated fat.
- Beef has signficantly less carbohydrates than peanut butter.
- Peanut butter has more niacin and folate, however, beef contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than beef.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and peanut butter are high in calories. Peanut butter has 113% more calories than beef - beef has 277 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and lighter in fat compared to peanut butter per calorie. Beef has a macronutrient ratio of 38:0:62 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Peanut Butter | |
|---|---|---|
| Protein | 38% | 15% |
| Carbohydrates | ~ | 14% |
| Fat | 62% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has signficantly less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than beef - peanut butter has 8g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and peanut butter are high in protein. Beef has a little more protein (5%) than peanut butter by weight - beef has 25.4g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both beef and peanut butter are high in saturated fat. Beef is very similar to beef for saturated fat - beef has 7.3g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Peanut butter has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and peanut butter does not contain significant amounts.
cholesterol
Peanut butter has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Beef and peanut butter contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Beef and peanut butter contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than beef - beef has 0.12mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Beef and peanut butter contain similar amounts of Vitamin K - beef has 3ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin and folate, however, beef contains more Vitamin B12. Both beef and peanut butter contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Beef | Peanut Butter | |
|---|---|---|
| Thiamin | 0.051 MG | 0.106 MG |
| Riboflavin | 0.176 MG | 0.111 MG |
| Niacin | 4.537 MG | 13.696 MG |
| Pantothenic acid | 0.658 MG | 1.118 MG |
| Vitamin B6 | 0.336 MG | 0.418 MG |
| Folate | 11 UG | 92 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Peanut butter is a great source of calcium and it has 29% more calcium than beef - beef has 35mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Beef and peanut butter contain similar amounts of iron - beef has 2.3mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both beef and peanut butter are high in potassium. Peanut butter has 171% more potassium than beef - beef has 275mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Beef | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.078 G |
| Total | 0.056 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than beef per 100 grams.
| Beef | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.013 G | 0.64 G |
| linoleic acid | 0.39 G | 13.854 G |
| Total | 0.403 G | 14.494 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Peanut Butter (Peanut butter, chunk style, with salt) .
Cooked Beef g
()
|
Daily Values (%) |
Peanut Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does beef or peanut butter contain more calories in 100 grams?Both beef and peanut butter are high in calories. Peanut butter has 110% more calories than beef - beef has 277 calories in 100g and peanut butter has 589 calories.
Is beef or peanut butter better for protein?
Both beef and peanut butter are high in protein. Beef has a little more protein ( 10%) than peanut butter by weight - beef has 25.4g of protein per 100 grams and peanut butter has 24.1g of protein.
Does beef or peanut butter contain more potassium?
Both beef and peanut butter are high in potassium. Peanut butter has 170% more potassium than beef - beef has 275mg of potassium in 100 grams and peanut butter has 745mg of potassium.