Vanilla Yogurt vs. Peanut Butter
Nutrition comparison of Vanilla Yogurt and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vanilla yogurt
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vanilla yogurt and peanut butter:
- Both peanut butter and vanilla yogurt are high in calcium and potassium.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than vanilla yogurt.
- Peanut butter has signficantly more iron than vanilla yogurt.
- Peanut butter is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and vanilla yogurt has 83% less calories than peanut butter - peanut butter has 589 calories per 100 grams and vanilla yogurt has 100 calories.
For macronutrient ratios, vanilla yogurt is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Vanilla yogurt has a macronutrient ratio of 19:53:28 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Vanilla Yogurt | Peanut Butter | |
|---|---|---|
| Protein | 19% | 15% |
| Carbohydrates | 53% | 14% |
| Fat | 28% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Vanilla yogurt has 37% less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and vanilla yogurt has 13.5g of carbohydrates.
The carbs in peanut butter are made of 39% sugar, 37% dietary fiber and 23% starch, whereas the carbs in vanilla yogurt comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than vanilla yogurt - peanut butter has 8g of dietary fiber per 100 grams and vanilla yogurt does not contain significant amounts.
sugar
Peanut butter has 38% less sugar than vanilla yogurt - peanut butter has 8.4g of sugar per 100 grams and vanilla yogurt has 13.5g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 397% more protein than vanilla yogurt - peanut butter has 24.1g of protein per 100 grams and vanilla yogurt has 4.8g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and vanilla yogurt has 74% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and vanilla yogurt has 2g of saturated fat.
cholesterol
Peanut butter has less cholesterol than vanilla yogurt - vanilla yogurt has 10mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin C
Vanilla yogurt has more Vitamin C than peanut butter - vanilla yogurt has 0.8mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Vanilla yogurt has more Vitamin A than peanut butter - vanilla yogurt has 28ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Vanilla yogurt and peanut butter contain similar amounts of Vitamin D - vanilla yogurt has 2iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than vanilla yogurt - peanut butter has 6.3mg of Vitamin E per 100 grams and vanilla yogurt has 0.07mg of Vitamin E.
Vitamin K
Peanut butter and vanilla yogurt contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and vanilla yogurt has 0.3ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, vanilla yogurt contains more Vitamin B12. Both vanilla yogurt and peanut butter contain significant amounts of riboflavin.
| Vanilla Yogurt | Peanut Butter | |
|---|---|---|
| Thiamin | 0.041 MG | 0.106 MG |
| Riboflavin | 0.197 MG | 0.111 MG |
| Niacin | 0.105 MG | 13.696 MG |
| Pantothenic acid | ~ | 1.118 MG |
| Vitamin B6 | 0.044 MG | 0.418 MG |
| Folate | 11 UG | 92 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both peanut butter and vanilla yogurt are high in calcium. Vanilla yogurt has 273% more calcium than peanut butter - peanut butter has 45mg of calcium per 100 grams and vanilla yogurt has 168mg of calcium.
iron
Peanut butter has signficantly more iron than vanilla yogurt - peanut butter has 1.9mg of iron per 100 grams and vanilla yogurt has 0.07mg of iron.
potassium
Both peanut butter and vanilla yogurt are high in potassium. Peanut butter has 247% more potassium than vanilla yogurt - peanut butter has 745mg of potassium per 100 grams and vanilla yogurt has 215mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than vanilla yogurt per 100 grams.
| Vanilla Yogurt | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.038 G | 0.078 G |
| Total | 0.038 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than vanilla yogurt per 100 grams.
| Vanilla Yogurt | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.068 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.068 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: Vanilla Yogurt (Yogurt, vanilla, whole milk) and Peanut Butter (Peanut butter, chunk style, with salt) .
Vanilla Yogurt 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 peanut butter or vanilla yogurt contain more calories in 100 grams?Peanut butter is high in calories and vanilla yogurt has 80% less calories than peanut butter - peanut butter has 589 calories in 100g and vanilla yogurt has 100 calories.
Does peanut butter or vanilla yogurt have more carbohydrates?
By weight, vanilla yogurt has 40% fewer carbohydrates than peanut butter - peanut butter has 21.6g of carbs for 100g and vanilla yogurt has 13.5g of carbohydrates. the carbs in peanut butter are made of 40% sugar, 40% dietary fiber and 20% starch, whereas the carbs in vanilla yogurt comprise of 100% sugar.
Does peanut butter or vanilla yogurt contain more calcium?
Both peanut butter and vanilla yogurt are high in calcium. Vanilla yogurt has 270% more calcium than peanut butter - peanut butter has 45mg of calcium in 100 grams and vanilla yogurt has 168mg of calcium.
Does peanut butter or vanilla yogurt contain more potassium?
Both peanut butter and vanilla yogurt are high in potassium. Peanut butter has 250% more potassium than vanilla yogurt - peanut butter has 745mg of potassium in 100 grams and vanilla yogurt has 215mg of potassium.