Peanut Butter vs. Garlic
Nutrition comparison of Peanut Butter and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and garlic:
- Both garlic and peanut butter are high in calcium, calories, dietary fiber and potassium.
- Garlic has 7.4 times less sugar than peanut butter.
- Garlic is an excellent source of Vitamin C.
- Peanut butter has more niacin and folate, however, garlic contains more Vitamin B6.
- Peanut butter has signficantly more Vitamin E than garlic.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and peanut butter are high in calories. Peanut butter has 295% more calories than garlic - garlic has 149 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in carbs, much heavier in fat and similar to garlic for protein. Peanut butter has a macronutrient ratio of 15:14:71 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Garlic | |
|---|---|---|
| Protein | 15% | 16% |
| Carbohydrates | 14% | 82% |
| Fat | 71% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and peanut butter has 35% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both garlic and peanut butter are high in dietary fiber. Peanut butter has 281% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Garlic has 7.4 times less sugar than peanut butter - garlic has 1g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 278% more protein than garlic - garlic has 6.4g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and garlic has 99% less saturated fat than peanut butter - garlic has 0.09g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - garlic has 31.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Garlic and peanut butter contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Garlic and peanut butter contain similar amounts of Vitamin K - garlic has 1.7ug 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, garlic contains more Vitamin B6. Both peanut butter and garlic contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Peanut Butter | Garlic | |
|---|---|---|
| Thiamin | 0.106 MG | 0.2 MG |
| Riboflavin | 0.111 MG | 0.11 MG |
| Niacin | 13.696 MG | 0.7 MG |
| Pantothenic acid | 1.118 MG | 0.596 MG |
| Vitamin B6 | 0.418 MG | 1.235 MG |
| Folate | 92 UG | 3 UG |
Minerals
calcium
Both garlic and peanut butter are high in calcium. Garlic has 302% more calcium than peanut butter - garlic has 181mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Garlic and peanut butter contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both garlic and peanut butter are high in potassium. Peanut butter has 86% more potassium than garlic - garlic has 401mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Peanut Butter | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.02 G |
| Total | 0.078 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than garlic per 100 grams.
| Peanut Butter | Garlic | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.229 G |
| Total | 14.494 G | 0.229 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: Peanut Butter (Peanut butter, chunk style, with salt) and Garlic (Garlic, raw) .
Peanut Butter g
()
|
Daily Values (%) |
Garlic 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 garlic or peanut butter contain more calories in 100 grams?Both garlic and peanut butter are high in calories. Peanut butter has 300% more calories than garlic - garlic has 149 calories in 100g and peanut butter has 589 calories.
Does garlic or peanut butter have more carbohydrates?
By weight, garlic is high in carbohydrates and peanut butter has 40% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does garlic or peanut butter contain more calcium?
Both garlic and peanut butter are high in calcium. Garlic has 300% more calcium than peanut butter - garlic has 181mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does garlic or peanut butter contain more potassium?
Both garlic and peanut butter are high in potassium. Peanut butter has 90% more potassium than garlic - garlic has 401mg of potassium in 100 grams and peanut butter has 745mg of potassium.