Whole Wheat Bread vs. Peanut Butter
Nutrition comparison of Whole Wheat Bread and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and peanut butter:
- Both whole wheat bread and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
- Peanut butter has signficantly more Vitamin E than whole wheat bread.
- Whole wheat bread has more thiamin, however, peanut butter contains more niacin and pantothenic acid.
- Whole wheat bread is a great source of iron.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and peanut butter are high in calories. Peanut butter has 122% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, whole wheat bread is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Peanut Butter | |
|---|---|---|
| Protein | 20% | 15% |
| Carbohydrates | 66% | 14% |
| Fat | 14% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and peanut butter has 50% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both whole wheat bread and peanut butter are high in dietary fiber. Peanut butter has a little more dietary fiber (8%) than whole wheat bread by weight - whole wheat bread has 7.4g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Whole wheat bread and peanut butter contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both whole wheat bread and peanut butter are high in protein. Peanut butter has 80% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and whole wheat bread has 89% less saturated fat than peanut butter - whole wheat bread has 0.87g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and peanut butter contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Whole wheat bread and peanut butter contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Whole wheat bread has more thiamin, however, peanut butter contains more niacin and pantothenic acid. Both whole wheat bread and peanut butter contain significant amounts of riboflavin, Vitamin B6 and folate.
| Whole Wheat Bread | Peanut Butter | |
|---|---|---|
| Thiamin | 0.279 MG | 0.106 MG |
| Riboflavin | 0.131 MG | 0.111 MG |
| Niacin | 4.042 MG | 13.696 MG |
| Pantothenic acid | 0.336 MG | 1.118 MG |
| Vitamin B6 | 0.263 MG | 0.418 MG |
| Folate | 75 UG | 92 UG |
Minerals
calcium
Both whole wheat bread and peanut butter are high in calcium. Whole wheat bread has 129% more calcium than peanut butter - whole wheat bread has 103mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 32% more iron than peanut butter - whole wheat bread has 2.5mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both whole wheat bread and peanut butter are high in potassium. Peanut butter has 224% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Whole Wheat Bread | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.078 G |
| Total | 0.205 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.002 G | 0.64 G |
| linoleic acid | 1.667 G | 13.854 G |
| Total | 1.669 G | 14.494 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Whole Wheat Bread or Peanut Butter .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Peanut Butter (Peanut butter, chunk style, with salt) .
Whole Wheat Bread 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 whole wheat bread or peanut butter contain more calories in 100 grams?Both whole wheat bread and peanut butter are high in calories. Peanut butter has 120% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and peanut butter has 589 calories.
Does whole wheat bread or peanut butter have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and peanut butter has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does whole wheat bread or peanut butter contain more calcium?
Both whole wheat bread and peanut butter are high in calcium. Whole wheat bread has 130% more calcium than peanut butter - whole wheat bread has 103mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does whole wheat bread or peanut butter contain more potassium?
Both whole wheat bread and peanut butter are high in potassium. Peanut butter has 220% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and peanut butter has 745mg of potassium.