Brown Rice vs. Peanut Butter
Nutrition comparison of Cooked Brown Rice and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and peanut butter:
- Both brown rice and peanut butter are high in calories.
- Brown rice has 34 times less sugar than peanut butter.
- Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than brown rice.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and peanut butter are high in calories. Peanut butter has 379% more calories than brown rice - brown rice has 123 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Peanut Butter | |
|---|---|---|
| Protein | 9% | 15% |
| Carbohydrates | 84% | 14% |
| Fat | 7% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and peanut butter contain similar amounts of carbs - brown rice has 25.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 400% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Brown rice has 34 times less sugar than peanut butter - brown rice has 0.24g 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 778% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and brown rice has 97% less saturated fat than peanut butter - brown rice has 0.26g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Brown rice and peanut butter contain similar amounts of Vitamin K - brown rice 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 niacin, pantothenic acid, Vitamin B6 and folate. Both brown rice and peanut butter contain significant amounts of thiamin and riboflavin.
| Brown Rice | Peanut Butter | |
|---|---|---|
| Thiamin | 0.178 MG | 0.106 MG |
| Riboflavin | 0.069 MG | 0.111 MG |
| Niacin | 2.561 MG | 13.696 MG |
| Pantothenic acid | 0.38 MG | 1.118 MG |
| Vitamin B6 | 0.123 MG | 0.418 MG |
| Folate | 9 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 14 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 239% more iron than brown rice - brown rice has 0.56mg 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 766% more potassium than brown rice - brown rice has 86mg 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 brown rice per 100 grams.
| Brown Rice | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.078 G |
| Total | 0.011 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.004 G | 0.64 G |
| linoleic acid | 0.355 G | 13.854 G |
| Total | 0.359 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: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Peanut Butter (Peanut butter, chunk style, with salt) .
Cooked Brown Rice 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 brown rice or peanut butter contain more calories in 100 grams?Both brown rice and peanut butter are high in calories. Peanut butter has 380% more calories than brown rice - brown rice has 123 calories in 100g and peanut butter has 589 calories.
Does brown rice or peanut butter have more carbohydrates?
By weight, brown rice and peanut butter contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does brown rice or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 770% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and peanut butter has 745mg of potassium.