Egg Yolk vs. Peanut Butter
Nutrition comparison of Egg Yolk 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 yolk
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and peanut butter:
- Both egg yolk and peanut butter are high in calcium, calories, protein and saturated fat.
- Egg yolk has 14 times less sugar than peanut butter.
- Egg yolk has 5 times less carbohydrates than peanut butter.
- Egg yolk has more riboflavin, pantothenic acid and Vitamin B12, however, peanut butter contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- For omega-3 fatty acids, egg yolk has more dha and epa than peanut butter.
- Peanut butter is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, 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 yolk and peanut butter are high in calories. Peanut butter has 83% more calories than egg yolk - egg yolk has 322 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in carbs and heavier in fat compared to peanut butter per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Peanut Butter | |
|---|---|---|
| Protein | 20% | 15% |
| Carbohydrates | 5% | 14% |
| Fat | 76% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 5 times less carbohydrates than peanut butter - egg yolk has 3.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - peanut butter has 8g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has 14 times less sugar than peanut butter - egg yolk has 0.56g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both egg yolk and peanut butter are high in protein. Peanut butter has 52% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both egg yolk and peanut butter are high in saturated fat. Egg yolk has 26% more saturated fat than peanut butter - egg yolk has 9.6g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and peanut butter has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - egg yolk has 381ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than peanut butter - egg yolk has 218iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has 144% more Vitamin E than egg yolk - egg yolk has 2.6mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Egg yolk and peanut butter contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid and Vitamin B12, however, peanut butter contains more niacin. Both egg yolk and peanut butter contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg Yolk | Peanut Butter | |
|---|---|---|
| Thiamin | 0.176 MG | 0.106 MG |
| Riboflavin | 0.528 MG | 0.111 MG |
| Niacin | 0.024 MG | 13.696 MG |
| Pantothenic acid | 2.99 MG | 1.118 MG |
| Vitamin B6 | 0.35 MG | 0.418 MG |
| Folate | 146 UG | 92 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both egg yolk and peanut butter are high in calcium. Egg yolk has 187% more calcium than peanut butter - egg yolk has 129mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Egg yolk is a great source of iron and it has 44% more iron than peanut butter - egg yolk has 2.7mg 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 583% more potassium than egg yolk - egg yolk has 109mg 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 yolk has more DHA and EPA than peanut butter per 100 grams. Both egg yolk and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Egg Yolk | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.078 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than egg yolk per 100 grams.
| Egg Yolk | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.032 G | 0.64 G |
| linoleic acid | 3.538 G | 13.854 G |
| Total | 3.57 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 Yolk (Egg, yolk, raw, fresh) and Peanut Butter (Peanut butter, chunk style, with salt) .
Egg Yolk 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 yolk or peanut butter contain more calories in 100 grams?Both egg yolk and peanut butter are high in calories. Peanut butter has 80% more calories than egg yolk - egg yolk has 322 calories in 100g and peanut butter has 589 calories.
Does egg yolk or peanut butter contain more calcium?
Both egg yolk and peanut butter are high in calcium. Egg yolk has 190% more calcium than peanut butter - egg yolk has 129mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does egg yolk or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 580% more potassium than egg yolk - egg yolk has 109mg of potassium in 100 grams and peanut butter has 745mg of potassium.