Peanut Butter vs. Broccoli
Nutrition comparison of Peanut Butter and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and broccoli:
- Both broccoli and peanut butter are high in calcium, dietary fiber and potassium.
- Broccoli has 3.9 times less sugar than peanut butter.
- Broccoli has 69% less carbohydrates than peanut butter.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Peanut butter has more niacin and Vitamin B6.
- Peanut butter has signficantly more Vitamin E than broccoli.
- Peanut butter is an excellent source of protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and broccoli has 94% less calories than peanut butter - broccoli has 34 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Broccoli | |
|---|---|---|
| Protein | 15% | 28% |
| Carbohydrates | 14% | 65% |
| Fat | 71% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 69% less carbohydrates than peanut butter - broccoli has 6.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both broccoli and peanut butter are high in dietary fiber. Peanut butter has 208% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Broccoli has 3.9 times less sugar than peanut butter - broccoli has 1.7g 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 753% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and broccoli has 99% less saturated fat than peanut butter - broccoli has 0.11g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - broccoli has 89.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than peanut butter - broccoli has 31ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 202 times more Vitamin K than peanut butter - broccoli has 101.6ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin and Vitamin B6. Both peanut butter and broccoli contain significant amounts of thiamin, riboflavin, pantothenic acid and folate.
| Peanut Butter | Broccoli | |
|---|---|---|
| Thiamin | 0.106 MG | 0.071 MG |
| Riboflavin | 0.111 MG | 0.117 MG |
| Niacin | 13.696 MG | 0.639 MG |
| Pantothenic acid | 1.118 MG | 0.573 MG |
| Vitamin B6 | 0.418 MG | 0.175 MG |
| Folate | 92 UG | 63 UG |
Minerals
calcium
Both broccoli and peanut butter are high in calcium. Broccoli has a little more calcium (4%) than peanut butter by weight - broccoli has 47mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 160% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both broccoli and peanut butter are high in potassium. Peanut butter has 136% more potassium than broccoli - broccoli has 316mg 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 broccoli per 100 grams.
| Peanut Butter | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.0215 G |
| Total | 0.078 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than broccoli per 100 grams.
| Peanut Butter | Broccoli | |
|---|---|---|
| other omega 6 | 0.64 G | 0.006 G |
| linoleic acid | 13.854 G | 0.049 G |
| Total | 14.494 G | 0.055 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 Broccoli (Broccoli, raw) .
Peanut Butter g
()
|
Daily Values (%) |
Broccoli 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 broccoli or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and broccoli has 90% less calories than peanut butter - broccoli has 34 calories in 100g and peanut butter has 589 calories.
Does broccoli or peanut butter have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than peanut butter - broccoli has 6.6g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does broccoli or peanut butter contain more calcium?
Both broccoli and peanut butter are high in calcium. Broccoli has a little more calcium ( 0%) than peanut butter by weight - broccoli has 47mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does broccoli or peanut butter contain more potassium?
Both broccoli and peanut butter are high in potassium. Peanut butter has 140% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and peanut butter has 745mg of potassium.