Cheddar Cheese vs. Peanut Butter
Nutrition comparison of Cheddar Cheese and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheddar cheese
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheddar cheese and peanut butter:
- Both cheddar cheese and peanut butter are high in calcium, calories, protein and saturated fat.
- Cheddar cheese has 16.5 times less sugar than peanut butter.
- Cheddar cheese has 5.4 times less carbohydrates than peanut butter.
- Cheddar cheese is an excellent source of Vitamin A.
- For omega-3 fatty acids, cheddar cheese has more dpa than peanut butter.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheddar cheese contains more riboflavin and Vitamin B12.
- Peanut butter has signficantly more Vitamin E than cheddar cheese.
- Peanut butter has signficantly more iron than cheddar cheese.
- Peanut butter is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cheddar Cheese (Cheese, cheddar) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheddar cheese and peanut butter are high in calories. Peanut butter has 46% more calories than cheddar cheese - cheddar cheese has 403 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, cheddar cheese is heavier in protein, lighter in carbs and similar to peanut butter for fat. Cheddar cheese has a macronutrient ratio of 23:3:74 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheddar Cheese | Peanut Butter | |
|---|---|---|
| Protein | 23% | 15% |
| Carbohydrates | 3% | 14% |
| Fat | 74% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Cheddar cheese has 5.4 times less carbohydrates than peanut butter - cheddar cheese has 3.4g 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 cheddar cheese - peanut butter has 8g of dietary fiber per 100 grams and cheddar cheese does not contain significant amounts.
sugar
Cheddar cheese has 16.5 times less sugar than peanut butter - cheddar cheese has 0.48g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both cheddar cheese and peanut butter are high in protein. Cheddar cheese is very similar to cheddar cheese for protein - cheddar cheese has 22.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both cheddar cheese and peanut butter are high in saturated fat. Cheddar cheese has 148% more saturated fat than peanut butter - cheddar cheese has 18.9g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Peanut butter has less cholesterol than cheddar cheese - cheddar cheese has 99mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Cheddar cheese is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - cheddar cheese has 337ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Cheddar cheese has more Vitamin D than peanut butter - cheddar cheese has 24iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than cheddar cheese - cheddar cheese has 0.71mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Cheddar cheese and peanut butter contain similar amounts of Vitamin K - cheddar cheese has 2.4ug 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, cheddar cheese contains more riboflavin and Vitamin B12.
| Cheddar Cheese | Peanut Butter | |
|---|---|---|
| Thiamin | 0.029 MG | 0.106 MG |
| Riboflavin | 0.428 MG | 0.111 MG |
| Niacin | 0.059 MG | 13.696 MG |
| Pantothenic acid | 0.41 MG | 1.118 MG |
| Vitamin B6 | 0.066 MG | 0.418 MG |
| Folate | 27 UG | 92 UG |
| Vitamin B12 | 1.1 UG | ~ |
Minerals
calcium
Both cheddar cheese and peanut butter are high in calcium. Cheddar cheese has 14 times more calcium than peanut butter - cheddar cheese has 710mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than cheddar cheese - cheddar cheese has 0.14mg 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 880% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheddar cheese has more DPA than peanut butter per 100 grams. Both cheddar cheese and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Cheddar Cheese | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.114 G | 0.078 G |
| DHA | 0.001 G | ~ |
| EPA | 0.01 G | ~ |
| DPA | 0.017 G | ~ |
| Total | 0.142 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than cheddar cheese per 100 grams.
| Cheddar Cheese | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.048 G | 0.64 G |
| linoleic acid | 1.171 G | 13.854 G |
| Total | 1.219 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: Cheddar Cheese (Cheese, cheddar) and Peanut Butter (Peanut butter, chunk style, with salt) .
Cheddar Cheese g
()
|
Daily Values (%) |
Peanut Butter g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 cheddar cheese or peanut butter contain more calories in 100 grams?Both cheddar cheese and peanut butter are high in calories. Peanut butter has 50% more calories than cheddar cheese - cheddar cheese has 403 calories in 100g and peanut butter has 589 calories.
Does cheddar cheese or peanut butter contain more calcium?
Both cheddar cheese and peanut butter are high in calcium. Cheddar cheese has 14 times more calcium than peanut butter - cheddar cheese has 710mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does cheddar cheese or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 880% more potassium than cheddar cheese - cheddar cheese has 76mg of potassium in 100 grams and peanut butter has 745mg of potassium.