Kefir vs. Peanut Butter
Nutrition comparison of Kefir and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and peanut butter:
- Both kefir and peanut butter are high in calcium.
- Kefir has 3.5 times less carbohydrates than peanut butter.
- Kefir is an excellent source of Vitamin A.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, kefir contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than kefir.
- Peanut butter has signficantly more iron than kefir.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and kefir has 93% less calories than peanut butter - kefir has 43 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, kefir is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Kefir has a macronutrient ratio of 35:44:21 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Peanut Butter | |
|---|---|---|
| Protein | 35% | 15% |
| Carbohydrates | 44% | 14% |
| Fat | 21% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 3.5 times less carbohydrates than peanut butter - kefir has 4.8g 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 kefir comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than kefir - peanut butter has 8g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir and peanut butter contain similar amounts of sugar - kefir has 4.6g 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 535% more protein than kefir - kefir has 3.8g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and kefir has 91% less saturated fat than peanut butter - kefir has 0.66g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Both kefir and peanut butter are low in trans fat - kefir has 0.04g of trans fat per 100 grams and peanut butter does not contain significant amounts.
cholesterol
Both kefir and peanut butter are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin C
Kefir and peanut butter contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - kefir has 171ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than peanut butter - kefir has 41iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than kefir - kefir has 0.02mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Kefir and peanut butter contain similar amounts of Vitamin K - kefir has 0.1ug 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, kefir contains more Vitamin B12. Both kefir and peanut butter contain significant amounts of riboflavin.
| Kefir | Peanut Butter | |
|---|---|---|
| Thiamin | 0.03 MG | 0.106 MG |
| Riboflavin | 0.135 MG | 0.111 MG |
| Niacin | 0.15 MG | 13.696 MG |
| Pantothenic acid | 0.385 MG | 1.118 MG |
| Vitamin B6 | 0.058 MG | 0.418 MG |
| Folate | 13 UG | 92 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both kefir and peanut butter are high in calcium. Kefir has 189% more calcium than peanut butter - kefir has 130mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than kefir - kefir 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 354% more potassium than kefir - kefir has 164mg 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 kefir per 100 grams.
| Kefir | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.078 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than kefir per 100 grams.
| Kefir | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.002 G | 0.64 G |
| linoleic acid | 0.042 G | 13.854 G |
| Total | 0.044 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: Kefir (Kefir, lowfat, plain, LIFEWAY) and Peanut Butter (Peanut butter, chunk style, with salt) .
Kefir 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 kefir or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and kefir has 90% less calories than peanut butter - kefir has 43 calories in 100g and peanut butter has 589 calories.
Is kefir or peanut butter better for protein?
Peanut butter is a fantastic source of protein and it has 540% more protein than kefir - kefir has 3.8g of protein per 100 grams and peanut butter has 24.1g of protein.
Does kefir or peanut butter have more carbohydrates?
By weight, kefir has 3.5 times fewer carbohydrates than peanut butter - kefir has 4.8g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in peanut butter are made of 40% sugar, 40% dietary fiber and 20% starch, whereas the carbs in kefir comprise of 100% sugar.
Does kefir or peanut butter contain more calcium?
Both kefir and peanut butter are high in calcium. Kefir has 190% more calcium than peanut butter - kefir has 130mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does kefir or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 350% more potassium than kefir - kefir has 164mg of potassium in 100 grams and peanut butter has 745mg of potassium.