Peanut Butter vs. Turkey
Nutrition comparison of Peanut Butter and Cooked Turkey
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
cooked
turkey
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and turkey:
- Both turkey and peanut butter are high in calories, potassium and protein.
- Peanut butter has more thiamin and folate, however, turkey contains more riboflavin and Vitamin B12.
- Peanut butter has signficantly less cholesterol than turkey.
- Peanut butter has signficantly more Vitamin E than turkey.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber.
- Turkey has signficantly less carbohydrates than peanut butter.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Turkey (Turkey, whole, meat and skin, cooked, roasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both turkey and peanut butter are high in calories. Peanut butter has 212% more calories than turkey - turkey has 189 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in protein, heavier in carbs and much heavier in fat compared to turkey per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for turkey, 63:0:37 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Turkey | |
|---|---|---|
| Protein | 15% | 63% |
| Carbohydrates | 14% | ~ |
| Fat | 71% | 37% |
| Alcohol | ~ | ~ |
carbohydrates
Turkey has signficantly less carbohydrates than peanut butter - turkey has 0.06g 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 more dietary fiber than turkey - peanut butter has 8g of dietary fiber per 100 grams and turkey does not contain significant amounts.
sugar
Turkey has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and turkey does not contain significant amounts.
Protein
protein
Both turkey and peanut butter are high in protein. Turkey has 19% more protein than peanut butter - turkey has 28.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and turkey has 72% less saturated fat than peanut butter - turkey has 2.2g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Both turkey and peanut butter are low in trans fat - turkey has 0.1g of trans fat per 100 grams and peanut butter does not contain significant amounts.
cholesterol
Peanut butter has signficantly less cholesterol than turkey - turkey has 109mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Turkey has more Vitamin A than peanut butter - turkey has 12ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Turkey has more Vitamin D than peanut butter - turkey has 15iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than turkey - turkey has 0.07mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and turkey contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and turkey does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin and folate, however, turkey contains more riboflavin and Vitamin B12. Both peanut butter and turkey contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Peanut Butter | Turkey | |
|---|---|---|
| Thiamin | 0.106 MG | 0.045 MG |
| Riboflavin | 0.111 MG | 0.281 MG |
| Niacin | 13.696 MG | 9.573 MG |
| Pantothenic acid | 1.118 MG | 0.948 MG |
| Vitamin B6 | 0.418 MG | 0.616 MG |
| Folate | 92 UG | 9 UG |
| Vitamin B12 | ~ | 1.02 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 221% more calcium than turkey - turkey has 14mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 74% more iron than turkey - turkey has 1.1mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both turkey and peanut butter are high in potassium. Peanut butter has 212% more potassium than turkey - turkey has 239mg 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 turkey contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Turkey | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.108 G |
| DHA | ~ | 0.005 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.008 G |
| Total | 0.078 G | 0.129 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than turkey per 100 grams.
| Peanut Butter | Turkey | |
|---|---|---|
| other omega 6 | ~ | 0.01 G |
| linoleic acid | 13.854 G | 1.873 G |
| Total | 13.854 G | 1.883 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 Turkey (Turkey, whole, meat and skin, cooked, roasted) .
Peanut Butter g
()
|
Daily Values (%) |
Cooked Turkey 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 turkey or peanut butter contain more calories in 100 grams?Both turkey and peanut butter are high in calories. Peanut butter has 210% more calories than turkey - turkey has 189 calories in 100g and peanut butter has 589 calories.
Is turkey or peanut butter better for protein?
Both turkey and peanut butter are high in protein. Turkey has 20% more protein than peanut butter - turkey has 28.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Does turkey or peanut butter contain more potassium?
Both turkey and peanut butter are high in potassium. Peanut butter has 210% more potassium than turkey - turkey has 239mg of potassium in 100 grams and peanut butter has 745mg of potassium.