Peanut Butter vs. White Chocolate
Nutrition comparison of Peanut Butter and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and white chocolate:
- Both white chocolate and peanut butter are high in calcium, calories, potassium and saturated fat.
- Peanut butter has signficantly more Vitamin E than white chocolate.
- Peanut butter has signficantly more iron than white chocolate.
- Peanut butter is an excellent source of dietary fiber and protein.
- White chocolate has more riboflavin and Vitamin B12, however, peanut butter contains more niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and peanut butter are high in calories. Peanut butter has a little more calories (9%) than white chocolate by weight - white chocolate has 539 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and heavier in fat compared to white chocolate per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | White Chocolate | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 14% | 43% |
| Fat | 71% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and peanut butter has 64% less carbohydrates than white chocolate - white chocolate has 59.2g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in white chocolate are made of 100% sugar, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 39 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
White chocolate is high in sugar and peanut butter has 86% less sugar than white chocolate - white chocolate has 59g 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 310% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both white chocolate and peanut butter are high in saturated fat. White chocolate has 155% more saturated fat than peanut butter - white chocolate has 19.4g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Peanut butter has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and peanut butter contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than peanut butter - white chocolate has 9ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than white chocolate - white chocolate has 0.96mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
White chocolate and peanut butter contain similar amounts of Vitamin K - white chocolate has 9.1ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
White chocolate has more riboflavin and Vitamin B12, however, peanut butter contains more niacin, Vitamin B6 and folate. Both peanut butter and white chocolate contain significant amounts of thiamin and pantothenic acid.
| Peanut Butter | White Chocolate | |
|---|---|---|
| Thiamin | 0.106 MG | 0.063 MG |
| Riboflavin | 0.111 MG | 0.282 MG |
| Niacin | 13.696 MG | 0.745 MG |
| Pantothenic acid | 1.118 MG | 0.608 MG |
| Vitamin B6 | 0.418 MG | 0.056 MG |
| Folate | 92 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and peanut butter are high in calcium. White chocolate has 342% more calcium than peanut butter - white chocolate has 199mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both white chocolate and peanut butter are high in potassium. Peanut butter has 160% more potassium than white chocolate - white chocolate has 286mg 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 peanut butter and white chocolate contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.103 G |
| Total | 0.078 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than white chocolate per 100 grams.
| Peanut Butter | White Chocolate | |
|---|---|---|
| other omega 6 | 0.64 G | 0.004 G |
| linoleic acid | 13.854 G | 0.91 G |
| Total | 14.494 G | 0.914 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: Peanut Butter (Peanut butter, chunk style, with salt) and White Chocolate (Candies, white chocolate) .
Peanut Butter g
()
|
Daily Values (%) |
White Chocolate 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 white chocolate or peanut butter contain more calories in 100 grams?Both white chocolate and peanut butter are high in calories. Peanut butter has a little more calories ( 10%) than white chocolate by weight - white chocolate has 539 calories in 100g and peanut butter has 589 calories.
Does white chocolate or peanut butter have more carbohydrates?
By weight, white chocolate is high in carbohydrates and peanut butter has 60% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in white chocolate are made of 100% sugar, whereas the carbs in peanut butter comprise of 40% sugar, 40% dietary fiber and 20% starch.
Does white chocolate or peanut butter contain more calcium?
Both white chocolate and peanut butter are high in calcium. White chocolate has 340% more calcium than peanut butter - white chocolate has 199mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does white chocolate or peanut butter contain more potassium?
Both white chocolate and peanut butter are high in potassium. Peanut butter has 160% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and peanut butter has 745mg of potassium.