Buttermilk vs. Peanut Butter
Nutrition comparison of Buttermilk and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
buttermilk
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in buttermilk and peanut butter:
- Both buttermilk and peanut butter are high in calcium.
- Buttermilk has 3.4 times less carbohydrates than peanut butter.
- Buttermilk has signficantly more Vitamin D than peanut butter.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, buttermilk contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than buttermilk.
- Peanut butter has signficantly more iron than buttermilk.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Buttermilk (Milk, buttermilk, fluid, whole) 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 buttermilk has 89% less calories than peanut butter - buttermilk has 62 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, buttermilk is heavier in protein, heavier in carbs and much lighter in fat compared to peanut butter per calorie. Buttermilk has a macronutrient ratio of 21:32:48 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Buttermilk | Peanut Butter | |
|---|---|---|
| Protein | 21% | 15% |
| Carbohydrates | 32% | 14% |
| Fat | 48% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Buttermilk has 3.4 times less carbohydrates than peanut butter - buttermilk has 4.9g 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 buttermilk comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than buttermilk - peanut butter has 8g of dietary fiber per 100 grams and buttermilk does not contain significant amounts.
sugar
Buttermilk and peanut butter contain similar amounts of sugar - buttermilk has 4.9g 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 650% more protein than buttermilk - buttermilk has 3.2g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and buttermilk has 75% less saturated fat than peanut butter - buttermilk has 1.9g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Peanut butter has less cholesterol than buttermilk - buttermilk has 11mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Buttermilk has more Vitamin A than peanut butter - buttermilk has 47ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Buttermilk has signficantly more Vitamin D than peanut butter - buttermilk has 52iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than buttermilk - buttermilk has 0.07mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Buttermilk and peanut butter contain similar amounts of Vitamin K - buttermilk has 0.3ug 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, buttermilk contains more Vitamin B12. Both buttermilk and peanut butter contain significant amounts of riboflavin.
| Buttermilk | Peanut Butter | |
|---|---|---|
| Thiamin | 0.047 MG | 0.106 MG |
| Riboflavin | 0.172 MG | 0.111 MG |
| Niacin | 0.09 MG | 13.696 MG |
| Pantothenic acid | 0.38 MG | 1.118 MG |
| Vitamin B6 | 0.036 MG | 0.418 MG |
| Folate | 5 UG | 92 UG |
| Vitamin B12 | 0.46 UG | ~ |
Minerals
calcium
Both buttermilk and peanut butter are high in calcium. Buttermilk has 156% more calcium than peanut butter - buttermilk has 115mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than buttermilk - buttermilk has 0.03mg 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 452% more potassium than buttermilk - buttermilk has 135mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both buttermilk and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Buttermilk | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.076 G | 0.078 G |
| Total | 0.076 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than buttermilk per 100 grams.
| Buttermilk | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.122 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.122 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: Buttermilk (Milk, buttermilk, fluid, whole) and Peanut Butter (Peanut butter, chunk style, with salt) .
Buttermilk 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 buttermilk or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and buttermilk has 90% less calories than peanut butter - buttermilk has 62 calories in 100g and peanut butter has 589 calories.
Does buttermilk or peanut butter have more carbohydrates?
By weight, buttermilk has 3.4 times fewer carbohydrates than peanut butter - buttermilk has 4.9g 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 buttermilk comprise of 100% sugar.
Does buttermilk or peanut butter contain more calcium?
Both buttermilk and peanut butter are high in calcium. Buttermilk has 160% more calcium than peanut butter - buttermilk has 115mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does buttermilk or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 450% more potassium than buttermilk - buttermilk has 135mg of potassium in 100 grams and peanut butter has 745mg of potassium.