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.
Detailed nutritional comparison of skim milk and peanut butter is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Skim Milk src
Image of Peanut Butter src

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 39:58:3 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Skim Milk Peanut Butter
Protein 39% 15%
Carbohydrates 58% 14%
Fat 3% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Skim Milk or Peanut Butter .

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) .

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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.