Peanut Butter vs. Brown Sugar
Nutrition comparison of Peanut Butter and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and brown sugar:
- Both brown sugar and peanut butter are high in calcium and calories.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than brown sugar.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and peanut butter are high in calories. Peanut butter has 55% more calories than brown sugar - brown sugar has 380 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to brown sugar per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Brown Sugar | |
|---|---|---|
| Protein | 15% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 71% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and peanut butter has 78% less carbohydrates than brown sugar - brown sugar has 98.1g 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 more dietary fiber than brown sugar - peanut butter has 8g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and peanut butter has 91% less sugar than brown sugar - brown sugar has 97g 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 199 times more protein than brown sugar - brown sugar has 0.12g 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 sugar has less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than brown sugar - peanut butter has 6.3mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
Vitamin K
Peanut butter and brown sugar contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanut Butter | Brown Sugar | |
|---|---|---|
| Thiamin | 0.106 MG | ~ |
| Riboflavin | 0.111 MG | ~ |
| Niacin | 13.696 MG | 0.11 MG |
| Pantothenic acid | 1.118 MG | 0.132 MG |
| Vitamin B6 | 0.418 MG | 0.041 MG |
| Folate | 92 UG | 1 UG |
Minerals
calcium
Both brown sugar and peanut butter are high in calcium. Brown sugar has 84% more calcium than peanut butter - brown sugar has 83mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 168% more iron than brown sugar - brown sugar has 0.71mg 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 460% more potassium than brown sugar - brown sugar has 133mg of potassium per 100 grams and peanut butter has 745mg of potassium.
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 Brown Sugar (Sugar, brown) .
Peanut Butter g
()
|
Daily Values (%) |
Brown Sugar 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 sugar or peanut butter contain more calories in 100 grams?Both brown sugar and peanut butter are high in calories. Peanut butter has 60% more calories than brown sugar - brown sugar has 380 calories in 100g and peanut butter has 589 calories.
Does brown sugar or peanut butter have more carbohydrates?
By weight, brown sugar is high in carbohydrates and peanut butter has 80% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does brown sugar or peanut butter contain more calcium?
Both brown sugar and peanut butter are high in calcium. Brown sugar has 80% more calcium than peanut butter - brown sugar has 83mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does brown sugar or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 460% more potassium than brown sugar - brown sugar has 133mg of potassium in 100 grams and peanut butter has 745mg of potassium.