Skim Milk vs. Peanut Butter
Nutrition comparison of Skim Milk and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
skim milk
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in skim milk and peanut butter:
- Both skim milk and peanut butter are high in calcium.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, skim milk contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than skim milk.
- Peanut butter has signficantly more iron than skim milk.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
- Skim milk has 3.3 times less carbohydrates than peanut butter.
USDA sources for nutritional information: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 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 skim milk has 94% less calories than peanut butter - skim milk has 34 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, skim milk is much heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Skim milk has a macronutrient ratio of 40:58:2 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Skim Milk | Peanut Butter | |
|---|---|---|
| Protein | 40% | 15% |
| Carbohydrates | 58% | 14% |
| Fat | 2% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk has 3.3 times less carbohydrates than peanut butter - skim milk has 5g 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 skim milk comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than skim milk - peanut butter has 8g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Skim milk and peanut butter contain similar amounts of sugar - skim milk has 5.1g 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 614% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and skim milk has 99% less saturated fat than peanut butter - skim milk has 0.06g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Both skim milk and peanut butter are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than peanut butter - skim milk has 61ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than peanut butter - skim milk has 47iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than skim milk - skim milk has 0.01mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and skim milk contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and skim milk does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, skim milk contains more Vitamin B12. Both skim milk and peanut butter contain significant amounts of riboflavin.
| Skim Milk | Peanut Butter | |
|---|---|---|
| Thiamin | 0.045 MG | 0.106 MG |
| Riboflavin | 0.182 MG | 0.111 MG |
| Niacin | 0.094 MG | 13.696 MG |
| Pantothenic acid | 0.357 MG | 1.118 MG |
| Vitamin B6 | 0.037 MG | 0.418 MG |
| Folate | 5 UG | 92 UG |
| Vitamin B12 | 0.5 UG | ~ |
Minerals
calcium
Both skim milk and peanut butter are high in calcium. Skim milk has 171% more calcium than peanut butter - skim milk has 122mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than skim milk - skim milk 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 378% more potassium than skim milk - skim milk has 156mg 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 skim milk per 100 grams.
| Skim Milk | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.001 G | 0.078 G |
| Total | 0.001 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than skim milk per 100 grams.
| Skim Milk | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.002 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.002 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: Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) and Peanut Butter (Peanut butter, chunk style, with salt) .
Skim Milk 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 skim milk or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and skim milk has 90% less calories than peanut butter - skim milk has 34 calories in 100g and peanut butter has 589 calories.
Is skim milk or peanut butter better for protein?
Peanut butter is a fantastic source of protein and it has 610% more protein than skim milk - skim milk has 3.4g of protein per 100 grams and peanut butter has 24.1g of protein.
Does skim milk or peanut butter have more carbohydrates?
By weight, skim milk has 3.3 times fewer carbohydrates than peanut butter - skim milk has 5g 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 skim milk comprise of 100% sugar.
Does skim milk or peanut butter contain more calcium?
Both skim milk and peanut butter are high in calcium. Skim milk has 170% more calcium than peanut butter - skim milk has 122mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does skim milk or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 380% more potassium than skim milk - skim milk has 156mg of potassium in 100 grams and peanut butter has 745mg of potassium.