Quinoa vs. Peanut Butter
Nutrition comparison of Cooked Quinoa 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
quinoa
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and peanut butter:
- Both quinoa and peanut butter are high in calories and dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than peanut butter.
- Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than quinoa.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of potassium and protein.
- Quinoa has 8.6 times less sugar than peanut butter.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and peanut butter are high in calories. Peanut butter has 391% more calories than quinoa - quinoa has 120 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to peanut butter for protein. Quinoa has a macronutrient ratio of 15:71:15 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Peanut Butter | |
|---|---|---|
| Protein | 15% | 15% |
| Carbohydrates | 71% | 14% |
| Fat | 15% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and peanut butter contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Both quinoa and peanut butter are high in dietary fiber. Peanut butter has 186% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Quinoa has 8.6 times less sugar than peanut butter - quinoa has 0.87g 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 447% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and quinoa has 97% less saturated fat than peanut butter - quinoa has 0.23g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin A
Quinoa and peanut butter contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than quinoa - quinoa has 0.63mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and quinoa contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Peanut butter has more niacin, pantothenic acid, Vitamin B6 and folate. Both quinoa and peanut butter contain significant amounts of thiamin and riboflavin.
| Quinoa | Peanut Butter | |
|---|---|---|
| Thiamin | 0.107 MG | 0.106 MG |
| Riboflavin | 0.11 MG | 0.111 MG |
| Niacin | 0.412 MG | 13.696 MG |
| Pantothenic acid | ~ | 1.118 MG |
| Vitamin B6 | 0.123 MG | 0.418 MG |
| Folate | 42 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 165% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 28% more iron than quinoa - quinoa 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 333% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than peanut butter per 100 grams. Both quinoa and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.078 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than quinoa per 100 grams.
| Quinoa | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.974 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.974 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: Quinoa (Quinoa, cooked) and Peanut Butter (Peanut butter, chunk style, with salt) .
Cooked Quinoa 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 quinoa or peanut butter contain more calories in 100 grams?Both quinoa and peanut butter are high in calories. Peanut butter has 390% more calories than quinoa - quinoa has 120 calories in 100g and peanut butter has 589 calories.
Does quinoa or peanut butter have more carbohydrates?
By weight, quinoa and peanut butter contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in peanut butter comprise of 40% sugar, 40% dietary fiber and 20% starch.
Does quinoa or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 330% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and peanut butter has 745mg of potassium.