Milk vs. Peanut Butter

Nutrition comparison of Milk and Peanut Butter


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

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

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

  • Both milk and peanut butter are high in calcium.
  • Milk has 3.4 times less carbohydrates than peanut butter.
  • Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
  • Peanut butter has signficantly more Vitamin E than milk.
  • Peanut butter has signficantly more iron than milk.
  • Peanut butter is an excellent source of dietary fiber, potassium and protein.
Detailed nutritional comparison of milk 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Milk src
Image of Peanut Butter src

Calories and Carbs

calories

Peanut butter is high in calories and milk has 92% less calories than peanut butter - milk has 50 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, milk is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Milk has a macronutrient ratio of 26:38:36 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Milk Peanut Butter
Protein 26% 15%
Carbohydrates 38% 14%
Fat 36% 71%
Alcohol ~ ~

carbohydrates

Milk has 3.4 times less carbohydrates than peanut butter - milk 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 milk comprise of 100% sugar.

dietary fiber

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

sugar

Milk and peanut butter contain similar amounts of sugar - milk has 5.1g 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 629% more protein than milk - milk has 3.3g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and milk has 83% less saturated fat than peanut butter - milk has 1.3g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

trans fat

Both milk and peanut butter are low in trans fat - milk has 0.09g of trans fat per 100 grams and peanut butter does not contain significant amounts.

cholesterol

Both milk and peanut butter are low in cholesterol - milk has 8mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.

Vitamins

Vitamin C

Milk and peanut butter contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.

Vitamin A

Milk has more Vitamin A than peanut butter - milk has 55ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.

Vitamin D

Milk has more Vitamin D than peanut butter - milk has 49iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.

Vitamin E

Peanut butter has signficantly more Vitamin E than milk - milk has 0.03mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Milk and peanut butter contain similar amounts of Vitamin K - milk 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, milk contains more Vitamin B12. Both milk and peanut butter contain significant amounts of riboflavin.

Milk Peanut Butter
Thiamin 0.039 MG 0.106 MG
Riboflavin 0.185 MG 0.111 MG
Niacin 0.092 MG 13.696 MG
Pantothenic acid 0.356 MG 1.118 MG
Vitamin B6 0.038 MG 0.418 MG
Folate 5 UG 92 UG
Vitamin B12 0.53 UG ~

Minerals

calcium

Both milk and peanut butter are high in calcium. Milk has 167% more calcium than peanut butter - milk has 120mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Peanut butter has signficantly more iron than milk - milk has 0.02mg 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 432% more potassium than milk - milk has 140mg 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 milk per 100 grams.

Milk Peanut Butter
alpha linoleic acid 0.008 G 0.078 G
Total 0.008 G 0.078 G

omega 6s

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

Milk Peanut Butter
other omega 6 0.004 G 0.64 G
linoleic acid 0.062 G 13.854 G
Total 0.066 G 14.494 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Milk or Peanut Butter .

Note: The specific food items compared are: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Peanut Butter (Peanut butter, chunk style, with salt) .

Milk g

()
Daily Values (%)

Peanut Butter g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does milk or peanut butter contain more calories in 100 grams?
Peanut butter is high in calories and milk has 90% less calories than peanut butter - milk has 50 calories in 100g and peanut butter has 589 calories.

Does milk or peanut butter have more carbohydrates?
By weight, milk has 3.4 times fewer carbohydrates than peanut butter - milk 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 milk comprise of 100% sugar.

Does milk or peanut butter contain more calcium?
Both milk and peanut butter are high in calcium. Milk has 170% more calcium than peanut butter - milk has 120mg of calcium in 100 grams and peanut butter has 45mg of calcium.

Does milk or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 430% more potassium than milk - milk has 140mg of potassium in 100 grams and peanut butter has 745mg of potassium.

Compare Food