Peanut Butter vs. Sweet Potatoes
Nutrition comparison of Peanut Butter and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and sweet potatoes:
- Both sweet potatoes and peanut butter are high in dietary fiber and potassium.
- Peanut butter has more niacin and folate.
- Peanut butter has signficantly more Vitamin E than sweet potato.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of protein.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and sweet potato has 85% less calories than peanut butter - sweet potato has 86 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Sweet Potatoes | |
|---|---|---|
| Protein | 15% | 7% |
| Carbohydrates | 14% | 92% |
| Fat | 71% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and peanut butter contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Both sweet potatoes and peanut butter are high in dietary fiber. Peanut butter has 167% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Sweet potato has 50% less sugar than peanut butter - sweet potato has 4.2g 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 14 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and sweet potato has 100% less saturated fat than peanut butter - sweet potato has 0.02g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than peanut butter - sweet potato has 2.4mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - sweet potato has 709ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Sweet potatoes and peanut butter contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more niacin and folate. Both peanut butter and sweet potatoes contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Peanut Butter | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.106 MG | 0.078 MG |
| Riboflavin | 0.111 MG | 0.061 MG |
| Niacin | 13.696 MG | 0.557 MG |
| Pantothenic acid | 1.118 MG | 0.8 MG |
| Vitamin B6 | 0.418 MG | 0.209 MG |
| Folate | 92 UG | 11 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 50% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 211% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both sweet potatoes and peanut butter are high in potassium. Peanut butter has 121% more potassium than sweet potato - sweet potato has 337mg 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 sweet potato per 100 grams.
| Peanut Butter | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.001 G |
| Total | 0.078 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than sweet potato per 100 grams.
| Peanut Butter | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.013 G |
| Total | 14.494 G | 0.013 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 Sweet Potatoes (Sweet potato, raw, unprepared) .
Peanut Butter g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 sweet potatoes or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and sweet potato has 90% less calories than peanut butter - sweet potato has 86 calories in 100g and peanut butter has 589 calories.
Does sweet potatoes or peanut butter have more carbohydrates?
By weight, sweet potatoes and peanut butter contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in peanut butter comprise of 40% sugar, 40% dietary fiber and 20% starch.
Does sweet potatoes or peanut butter contain more potassium?
Both sweet potatoes and peanut butter are high in potassium. Peanut butter has 120% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and peanut butter has 745mg of potassium.