Raspberries vs. Peanut Butter
Nutrition comparison of Raspberries and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and peanut butter:
- Both raspberries and peanut butter are high in dietary fiber.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than raspberry.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of potassium and protein.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Raspberries (Raspberries, raw) 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 raspberry has 91% less calories than peanut butter - raspberry has 52 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, raspberries is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Raspberries has a macronutrient ratio of 8:82:10 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Peanut Butter | |
|---|---|---|
| Protein | 8% | 15% |
| Carbohydrates | 82% | 14% |
| Fat | 10% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 45% less carbohydrates than peanut butter - raspberry has 11.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both raspberries and peanut butter are high in dietary fiber. Peanut butter has 23% more dietary fiber than raspberry - raspberry has 6.5g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Raspberries and peanut butter contain similar amounts of sugar - raspberry has 4.4g 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 19 times more protein than raspberry - raspberry has 1.2g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and raspberry has 100% less saturated fat than peanut butter - raspberry has 0.02g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than peanut butter - raspberry has 26.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Raspberries and peanut butter contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than raspberry - raspberry has 0.87mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Raspberries and peanut butter contain similar amounts of Vitamin K - raspberry has 7.8ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Raspberries | Peanut Butter | |
|---|---|---|
| Thiamin | 0.032 MG | 0.106 MG |
| Riboflavin | 0.038 MG | 0.111 MG |
| Niacin | 0.598 MG | 13.696 MG |
| Pantothenic acid | 0.329 MG | 1.118 MG |
| Vitamin B6 | 0.055 MG | 0.418 MG |
| Folate | 21 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 80% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 175% more iron than raspberry - raspberry has 0.69mg 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 393% more potassium than raspberry - raspberry has 151mg 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 raspberries and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Raspberries | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.078 G |
| Total | 0.126 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than raspberry per 100 grams.
| Raspberries | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.249 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Peanut Butter (Peanut butter, chunk style, with salt) .
Raspberries 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 raspberries or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and raspberry has 90% less calories than peanut butter - raspberry has 52 calories in 100g and peanut butter has 589 calories.
Does raspberries or peanut butter have more carbohydrates?
By weight, raspberry has 50% fewer carbohydrates than peanut butter - raspberry has 11.9g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does raspberries or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 390% more potassium than raspberry - raspberry has 151mg of potassium in 100 grams and peanut butter has 745mg of potassium.