Egg vs. Peanut Butter
Nutrition comparison of Egg and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and peanut butter:
- Both egg and peanut butter are high in calcium, calories and protein.
- Egg has 21.7 times less sugar than peanut butter.
- Egg has 28.9 times less carbohydrates than peanut butter.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- For omega-3 fatty acids, egg has more dha than peanut butter.
- Peanut butter has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin and Vitamin B12.
- Peanut butter has signficantly more Vitamin E than egg.
- Peanut butter is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and peanut butter are high in calories. Peanut butter has 312% more calories than egg - egg has 143 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to peanut butter per calorie. Egg has a macronutrient ratio of 36:2:62 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Peanut Butter | |
|---|---|---|
| Protein | 36% | 15% |
| Carbohydrates | 2% | 14% |
| Fat | 62% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 28.9 times less carbohydrates than peanut butter - egg has 0.72g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in peanut butter are made of 39% sugar, 37% dietary fiber and 23% starch, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than egg - peanut butter has 8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg has 21.7 times less sugar than peanut butter - egg has 0.37g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both egg and peanut butter are high in protein. Peanut butter has 92% more protein than egg - egg has 12.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and egg has 59% less saturated fat than peanut butter - egg has 3.1g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Both egg and peanut butter are low in trans fat - egg has 0.04g of trans fat per 100 grams and peanut butter does not contain significant amounts.
cholesterol
Egg is high in cholesterol and peanut butter has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - egg has 160ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than peanut butter - egg has 82iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than egg - egg has 1.1mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Egg and peanut butter contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin and Vitamin B12. Both egg and peanut butter contain significant amounts of pantothenic acid and folate.
| Egg | Peanut Butter | |
|---|---|---|
| Thiamin | 0.04 MG | 0.106 MG |
| Riboflavin | 0.457 MG | 0.111 MG |
| Niacin | 0.075 MG | 13.696 MG |
| Pantothenic acid | 1.533 MG | 1.118 MG |
| Vitamin B6 | 0.17 MG | 0.418 MG |
| Folate | 47 UG | 92 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both egg and peanut butter are high in calcium. Egg has 24% more calcium than peanut butter - egg has 56mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Egg and peanut butter contain similar amounts of iron - egg has 1.8mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 440% more potassium than egg - egg has 138mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than peanut butter per 100 grams. Both egg and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Egg | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.078 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than egg per 100 grams.
| Egg | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.003 G | 0.64 G |
| linoleic acid | 1.555 G | 13.854 G |
| Total | 1.558 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: Egg (Egg, whole, raw, fresh) and Peanut Butter (Peanut butter, chunk style, with salt) .
Egg 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 egg or peanut butter contain more calories in 100 grams?Both egg and peanut butter are high in calories. Peanut butter has 310% more calories than egg - egg has 143 calories in 100g and peanut butter has 589 calories.
Is egg or peanut butter better for protein?
Both egg and peanut butter are high in protein. Peanut butter has 90% more protein than egg - egg has 12.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Does egg or peanut butter contain more calcium?
Both egg and peanut butter are high in calcium. Egg has 20% more calcium than peanut butter - egg has 56mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does egg or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 440% more potassium than egg - egg has 138mg of potassium in 100 grams and peanut butter has 745mg of potassium.