White Rice vs. Peanut Butter
Nutrition comparison of Cooked White Rice and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and peanut butter:
- Both white rice and peanut butter are high in calories.
- Peanut butter has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Peanut butter has signficantly more Vitamin E than white rice.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and peanut butter are high in calories. Peanut butter has 353% more calories than white rice - white rice has 130 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. White rice has a macronutrient ratio of 8:91:2 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Peanut Butter | |
|---|---|---|
| Protein | 8% | 15% |
| Carbohydrates | 91% | 14% |
| Fat | 2% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut butter has 25% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 25 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
White rice has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Peanut butter is an excellent source of protein and it has 911% more protein than white rice - white rice has 2.4g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and white rice has 99% less saturated fat than peanut butter - white rice has 0.06g 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 white rice - peanut butter has 6.3mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Peanut butter and white rice contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Peanut butter has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both white rice and peanut butter contain significant amounts of thiamin and folate.
| White Rice | Peanut Butter | |
|---|---|---|
| Thiamin | 0.167 MG | 0.106 MG |
| Riboflavin | 0.016 MG | 0.111 MG |
| Niacin | 1.835 MG | 13.696 MG |
| Pantothenic acid | 0.411 MG | 1.118 MG |
| Vitamin B6 | 0.05 MG | 0.418 MG |
| Folate | 58 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 14 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 28% more iron than white rice - white rice has 1.5mg 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 24 times more potassium than white rice - white rice has 29mg 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 white rice per 100 grams.
| White Rice | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.078 G |
| Total | 0.01 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than white rice per 100 grams.
| White Rice | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.046 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Peanut Butter (Peanut butter, chunk style, with salt) .
Cooked White Rice 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 white rice or peanut butter contain more calories in 100 grams?Both white rice and peanut butter are high in calories. Peanut butter has 350% more calories than white rice - white rice has 130 calories in 100g and peanut butter has 589 calories.
Does white rice or peanut butter have more carbohydrates?
By weight, peanut butter has 30% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does white rice or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 24 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and peanut butter has 745mg of potassium.