Peanut Butter vs. Peanuts
Nutrition comparison of Peanut Butter and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and peanuts:
- Both peanuts and peanut butter are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanuts and peanut butter are high in calories. Peanut is very similar to peanut for calories - peanut has 587 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is similar to peanuts for protein, carbs and fat. Peanut butter has a macronutrient ratio of 15:14:71 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Peanuts | |
|---|---|---|
| Protein | 15% | 16% |
| Carbohydrates | 14% | 14% |
| Fat | 71% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Peanuts and peanut butter contain similar amounts of carbs - peanut has 21.3g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both peanuts and peanut butter are high in dietary fiber. Peanut has a little more dietary fiber (5%) than peanut butter by weight - peanut has 8.4g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Peanuts and peanut butter contain similar amounts of sugar - peanut has 4.9g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both peanuts and peanut butter are high in protein. Peanut is very similar to peanut butter for protein - peanut has 24.4g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both peanuts and peanut butter are high in saturated fat. Peanut is very similar to peanut butter for saturated fat - peanut has 7.7g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Both peanuts and peanut butter are low in trans fat - peanut has 0.03g of trans fat per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin E
Peanuts and peanut butter contain similar amounts of Vitamin E - peanut has 4.9mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and peanuts contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Both peanut butter and peanuts contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanut Butter | Peanuts | |
|---|---|---|
| Thiamin | 0.106 MG | 0.152 MG |
| Riboflavin | 0.111 MG | 0.197 MG |
| Niacin | 13.696 MG | 14.355 MG |
| Pantothenic acid | 1.118 MG | 1.011 MG |
| Vitamin B6 | 0.418 MG | 0.466 MG |
| Folate | 92 UG | 97 UG |
Minerals
calcium
Both peanuts and peanut butter are high in calcium. Peanut has 29% more calcium than peanut butter - peanut has 58mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanuts and peanut butter contain similar amounts of iron - peanut has 1.6mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both peanuts and peanut butter are high in potassium. Peanut butter has 18% more potassium than peanut - peanut has 634mg 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 peanut per 100 grams.
| Peanut Butter | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.026 G |
| Total | 0.078 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, both peanut butter and peanuts contain significant amounts of linoleic acid.
| Peanut Butter | Peanuts | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 13.854 G | 9.715 G |
| Total | 13.854 G | 9.719 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .
Peanut Butter g
()
|
Daily Values (%) |
Peanuts 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 peanuts or peanut butter contain more calories in 100 grams?Both peanuts and peanut butter are high in calories. Peanut is quite similar to peanut for calories - peanut has 587 calories in 100g and peanut butter has 589 calories.
Does peanuts or peanut butter contain more calcium?
Both peanuts and peanut butter are high in calcium. Peanut has 30% more calcium than peanut butter - peanut has 58mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does peanuts or peanut butter contain more potassium?
Both peanuts and peanut butter are high in potassium. Peanut butter has 20% more potassium than peanut - peanut has 634mg of potassium in 100 grams and peanut butter has 745mg of potassium.