Pasta vs. Peanut Butter
Nutrition comparison of Pasta and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pasta
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pasta and peanut butter:
- Both pasta and peanut butter are high in calories, dietary fiber, potassium and protein.
- Pasta has 68% less sugar than peanut butter.
- Pasta has more thiamin, riboflavin and folate, however, peanut butter contains more pantothenic acid and Vitamin B6.
- Pasta is an excellent source of iron.
- Peanut butter has signficantly more Vitamin E than pasta.
- Peanut butter is a great source of calcium.
USDA sources for nutritional information: Pasta (Pasta, dry, enriched) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pasta and peanut butter are high in calories. Peanut butter has 59% more calories than pasta - pasta has 371 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, pasta is much heavier in carbs, much lighter in fat and similar to peanut butter for protein. Pasta has a macronutrient ratio of 14:82:4 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Pasta | Peanut Butter | |
|---|---|---|
| Protein | 14% | 15% |
| Carbohydrates | 82% | 14% |
| Fat | 4% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Pasta is high in carbohydrates and peanut butter has 71% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both pasta and peanut butter are high in dietary fiber. Peanut butter has 150% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Pasta has 68% less sugar than peanut butter - pasta has 2.7g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both pasta and peanut butter are high in protein. Peanut butter has 85% more protein than pasta - pasta has 13g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and pasta has 96% less saturated fat than peanut butter - pasta has 0.28g 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 pasta - pasta has 0.11mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Pasta and peanut butter contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Pasta has more thiamin, riboflavin and folate, however, peanut butter contains more pantothenic acid and Vitamin B6. Both pasta and peanut butter contain significant amounts of niacin.
| Pasta | Peanut Butter | |
|---|---|---|
| Thiamin | 0.891 MG | 0.106 MG |
| Riboflavin | 0.4 MG | 0.111 MG |
| Niacin | 7.177 MG | 13.696 MG |
| Pantothenic acid | 0.431 MG | 1.118 MG |
| Vitamin B6 | 0.142 MG | 0.418 MG |
| Folate | 237 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 114% more calcium than pasta - pasta has 21mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Pasta is an excellent source of iron and it has 74% more iron than peanut butter - pasta has 3.3mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both pasta and peanut butter are high in potassium. Peanut butter has 234% more potassium than pasta - pasta has 223mg 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 pasta per 100 grams.
| Pasta | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.024 G | 0.078 G |
| Total | 0.024 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than pasta per 100 grams.
| Pasta | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.54 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.54 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: Pasta (Pasta, dry, enriched) and Peanut Butter (Peanut butter, chunk style, with salt) .
Pasta 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 pasta or peanut butter contain more calories in 100 grams?Both pasta and peanut butter are high in calories. Peanut butter has 60% more calories than pasta - pasta has 371 calories in 100g and peanut butter has 589 calories.
Does pasta or peanut butter have more carbohydrates?
By weight, pasta is high in carbohydrates and peanut butter has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does pasta or peanut butter contain more iron?
Pasta is an abundant source of iron and it has 70% more iron than peanut butter - pasta has 3.3mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does pasta or peanut butter contain more potassium?
Both pasta and peanut butter are high in potassium. Peanut butter has 230% more potassium than pasta - pasta has 223mg of potassium in 100 grams and peanut butter has 745mg of potassium.