Egg White vs. Peanut Butter
Nutrition comparison of Egg White and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and peanut butter:
- Both egg white and peanut butter are high in protein.
- Egg white has 10.8 times less sugar than peanut butter.
- Egg white has 28.5 times less carbohydrates than peanut butter.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Peanut butter has signficantly more Vitamin E than egg white.
- Peanut butter has signficantly more iron than egg white.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) 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 egg white has 91% less calories than peanut butter - egg white has 52 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to peanut butter per calorie. Egg white has a macronutrient ratio of 91:6:3 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Peanut Butter | |
|---|---|---|
| Protein | 91% | 15% |
| Carbohydrates | 6% | 14% |
| Fat | 3% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 28.5 times less carbohydrates than peanut butter - egg white has 0.73g 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 egg white comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than egg white - peanut butter has 8g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 10.8 times less sugar than peanut butter - egg white has 0.71g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both egg white and peanut butter are high in protein. Peanut butter has 121% more protein than egg white - egg white has 10.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and egg white has less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than egg white - peanut butter has 6.3mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
Vitamin K
Peanut butter and egg white contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Egg White | Peanut Butter | |
|---|---|---|
| Thiamin | 0.004 MG | 0.106 MG |
| Riboflavin | 0.439 MG | 0.111 MG |
| Niacin | 0.105 MG | 13.696 MG |
| Pantothenic acid | 0.19 MG | 1.118 MG |
| Vitamin B6 | 0.005 MG | 0.418 MG |
| Folate | 4 UG | 92 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Peanut butter is a great source of calcium and it has 543% more calcium than egg white - egg white has 7mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than egg white - egg white has 0.08mg 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 357% more potassium than egg white - egg white has 163mg 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: Egg White (Egg, white, raw, fresh) and Peanut Butter (Peanut butter, chunk style, with salt) .
Egg White 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 egg white or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and egg white has 90% less calories than peanut butter - egg white has 52 calories in 100g and peanut butter has 589 calories.
Is egg white or peanut butter better for protein?
Both egg white and peanut butter are high in protein. Peanut butter has 120% more protein than egg white - egg white has 10.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Does egg white or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 360% more potassium than egg white - egg white has 163mg of potassium in 100 grams and peanut butter has 745mg of potassium.