Greek Yogurt vs. Peanut Butter

Nutrition comparison of Greek Yogurt and Peanut Butter

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of greek yogurt versus peanut butter (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in greek yogurt and peanut butter:

  • Both greek yogurt and peanut butter are high in calcium and protein.
  • Greek yogurt has 4.4 times less carbohydrates than peanut butter.
  • Greek yogurt has 58% less sugar than peanut butter.
  • Greek yogurt has signficantly more Vitamin A than peanut butter.
  • Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more riboflavin and Vitamin B12.
  • Peanut butter has signficantly more Vitamin E than greek yogurt.
  • Peanut butter has signficantly more iron than greek yogurt.
  • Peanut butter is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of greek yogurt and peanut butter is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Peanut Butter src

Calories and Carbs

calories

Peanut butter is high in calories and greek yogurt has 88% less calories than peanut butter - greek yogurt has 73 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, heavier in carbs and much lighter in fat compared to peanut butter per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Peanut Butter
Protein 55% 15%
Carbohydrates 22% 14%
Fat 24% 71%
Alcohol ~ ~

carbohydrates

Greek yogurt has 4.4 times less carbohydrates than peanut butter - greek yogurt has 3.9g 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 greek yogurt comprise of 100% sugar.

dietary fiber

Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than greek yogurt - peanut butter has 8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Greek yogurt has 58% less sugar than peanut butter - greek yogurt has 3.6g of sugar per 100 grams and peanut butter has 8.4g of sugar.

Protein

protein

Both greek yogurt and peanut butter are high in protein. Peanut butter has 142% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and greek yogurt has 84% less saturated fat than peanut butter - greek yogurt has 1.2g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

trans fat

Both greek yogurt and peanut butter are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and peanut butter does not contain significant amounts.

cholesterol

Peanut butter has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.

Vitamins

Vitamin C

Greek yogurt has more Vitamin C than peanut butter - greek yogurt has 0.8mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.

Vitamin A

Greek yogurt has signficantly more Vitamin A than peanut butter - greek yogurt has 90ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.

Vitamin E

Peanut butter has signficantly more Vitamin E than greek yogurt - greek yogurt has 0.04mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Greek yogurt and peanut butter contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.

The B Vitamins

Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more riboflavin and Vitamin B12.

Greek Yogurt Peanut Butter
Thiamin 0.044 MG 0.106 MG
Riboflavin 0.233 MG 0.111 MG
Niacin 0.197 MG 13.696 MG
Pantothenic acid 0.47 MG 1.118 MG
Vitamin B6 0.055 MG 0.418 MG
Folate 12 UG 92 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both greek yogurt and peanut butter are high in calcium. Greek yogurt has 156% more calcium than peanut butter - greek yogurt has 115mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Peanut butter has signficantly more iron than greek yogurt - greek yogurt has 0.04mg 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 428% more potassium than greek yogurt - greek yogurt has 141mg 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 greek yogurt per 100 grams.

Greek Yogurt Peanut Butter
alpha linoleic acid 0.007 G 0.078 G
Total 0.007 G 0.078 G

omega 6s

Comparing omega-6 fatty acids, peanut butter has more linoleic acid than greek yogurt per 100 grams.

Greek Yogurt Peanut Butter
other omega 6 0.003 G 0.64 G
linoleic acid 0.065 G 13.854 G
Total 0.068 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Peanut Butter (Peanut butter, chunk style, with salt) .

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FAQ

Does greek yogurt or peanut butter contain more calories in 100 grams?
Peanut butter is high in calories and greek yogurt has 90% less calories than peanut butter - greek yogurt has 73 calories in 100g and peanut butter has 589 calories.

Is greek yogurt or peanut butter better for protein?
Both greek yogurt and peanut butter are high in protein. Peanut butter has 140% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and peanut butter has 24.1g of protein.

Does greek yogurt or peanut butter contain more calcium?
Both greek yogurt and peanut butter are high in calcium. Greek yogurt has 160% more calcium than peanut butter - greek yogurt has 115mg of calcium in 100 grams and peanut butter has 45mg of calcium.

Does greek yogurt or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 430% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and peanut butter has 745mg of potassium.