Banana vs. Peanut Butter
Nutrition comparison of Banana and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and peanut butter:
- Both banana and peanut butter are high in dietary fiber and potassium.
- Banana has signficantly more Vitamin C than peanut butter.
- Peanut butter has more thiamin, niacin, pantothenic acid and folate.
- Peanut butter has signficantly more Vitamin E than banana.
- Peanut butter has signficantly more iron than banana.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Banana (Bananas, raw) 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 banana has 85% less calories than peanut butter - banana has 89 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Banana has a macronutrient ratio of 5:93:3 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Peanut Butter | |
|---|---|---|
| Protein | 5% | 15% |
| Carbohydrates | 93% | 14% |
| Fat | 3% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Banana and peanut butter contain similar amounts of carbs - banana has 22.8g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both banana and peanut butter are high in dietary fiber. Peanut butter has 208% more dietary fiber than banana - banana has 2.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Banana and peanut butter contain similar amounts of sugar - banana has 12.2g 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 21 times more protein than banana - banana has 1.1g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and banana has 99% less saturated fat than peanut butter - banana has 0.11g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than peanut butter - banana has 8.7mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Banana and peanut butter contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than banana - banana has 0.1mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Banana and peanut butter contain similar amounts of Vitamin K - banana has 0.5ug 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 and folate. Both banana and peanut butter contain significant amounts of riboflavin and Vitamin B6.
| Banana | Peanut Butter | |
|---|---|---|
| Thiamin | 0.031 MG | 0.106 MG |
| Riboflavin | 0.073 MG | 0.111 MG |
| Niacin | 0.665 MG | 13.696 MG |
| Pantothenic acid | 0.334 MG | 1.118 MG |
| Vitamin B6 | 0.367 MG | 0.418 MG |
| Folate | 20 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 800% more calcium than banana - banana has 5mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than banana - banana has 0.26mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both banana and peanut butter are high in potassium. Peanut butter has 108% more potassium than banana - banana has 358mg 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 banana per 100 grams.
| Banana | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.078 G |
| Total | 0.027 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than banana per 100 grams.
| Banana | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.046 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.046 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: Banana (Bananas, raw) and Peanut Butter (Peanut butter, chunk style, with salt) .
Banana 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 banana or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and banana has 90% less calories than peanut butter - banana has 89 calories in 100g and peanut butter has 589 calories.
Does banana or peanut butter have more carbohydrates?
By weight, banana and peanut butter contain similar amounts of carbs - banana has 22.8g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does banana or peanut butter contain more potassium?
Both banana and peanut butter are high in potassium. Peanut butter has 110% more potassium than banana - banana has 358mg of potassium in 100 grams and peanut butter has 745mg of potassium.