How many calories are in one cup of peanut butter?

Peanut butter has 1508 calories per cup or 589 calories for every 100 grams. Most of its calories are from fat, protein and carbohydrates.

How much protein is in one cup of peanut butter?

An excellent source of protein, a single cup of Peanut Butter contains 123% of recommended daily values or 61.6 grams of protein. However, the protein in peanut butter is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in peanut butter?

Peanut butter is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, iron, magnesium, potassium, niacin, Vitamin B6, pantothenic acid, folate and Vitamin E. It also contains significant amounts of thiamin and riboflavin.

Does peanut butter contain omega 3 fatty acids?

Peanut butter is a source of healthy omega-3 fatty acids, containing a total of 0.2 grams for every cup. It contains significant amounts of alpha linoleic acid.

What's similar to peanut butter in cooking?

Peanuts and silken tofu are similar to, or commonly paired with peanut butter in cooking and recipes.

Food with Nutrition Similar to Peanut Butter

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Summary
Similar nuts
Similar baked
Similar meats
Similar seafood
Similar plants

Peanut Butter source

Similar to Peanut Butter

A common and very nutrient dense legume product, peanut butter is an excellent source of dietary fiber, protein, potassium and niacin. It is also a good source of calcium and Vitamin B6. One cup of peanut butter contains about 1508 calories.

Many foods are similar nutritionally to peanut butter, including whole wheat bread, chicken breast, salmon and trout.

Unsurprisingly, the nutritional profiles of peanuts and peanut flour are almost identical to peanut butter.

We compared the key nutrients in peanut butter (calcium, Vitamin B6, dietary fiber, protein, potassium and niacin) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Peanuts, Peanut Flour, Soy Flour

baked goods: Whole Wheat Bread, English Muffin, Baguette

meats: Chicken Breast, Sausage, Chicken, Turkey, Lamb, Beef, Pork

seafood: Salmon, Trout, Crab Meat, Canned Tuna

plants and vegetables: Spirulina, Dijon Mustard, Lima Beans

The details of the top 20 foods most nutritionally similar to peanut butter are below.

nuts, grains and legumes

Peanuts

Similarity: > 99%

Peanuts are high in many of the same nutrients as peanut butter, including dietary fiber, protein, saturated fat and calcium. Also, peanuts contains more riboflavin than peanut butter.

For 100 grams of peanut butter and peanuts:

Peanut Butter (6 tbsps)		Peanuts (5/8 cup)
45	calcium (MG)	58
0.42	Vitamin B6 (MG)	0.47
8	dietary fiber (G)	8.4
24	protein (G)	24
745	potassium (MG)	634
14	niacin (MG)	14

However, peanut butter

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	587
8.4	sugar (G)	4.9
7.6	saturated fat (G)	7.7
0	trans fat (G)	0.03
6.3	Vitamin E (MG)	4.9
1.9	iron (MG)	1.6
0.11	thiamin (MG)	0.15
0.11	riboflavin (MG)	0.2
1.1	pantothenic acid (MG)	1
0.42	Vitamin B6 (MG)	0.47
92	folate (UG)	97

0.999 | 0.999 | 7.45 Complete Comparison:
Peanuts vs. Peanut Butter

Peanut Flour

Similarity: > 95%

Peanut flour is high in many of the same nutrients as peanut butter, including dietary fiber, protein, calcium and potassium. Moreover, peanut flour contains more thiamin, riboflavin, pantothenic acid and folate than peanut butter.

For 100 grams of peanut butter and peanut flour:

Peanut Butter (6 tbsps)		Peanut Flour (1.75 cup)
45	calcium (MG)	140
0.42	Vitamin B6 (MG)	0.5
8	dietary fiber (G)	16
24	protein (G)	52
745	potassium (MG)	1290
14	niacin (MG)	27

However, peanut butter does contain more Vitamin E than peanut flour by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	327
8.4	sugar (G)	8.2
7.6	saturated fat (G)	0.06
6.3	Vitamin E (MG)	0.05
1.9	iron (MG)	2.1
0.11	thiamin (MG)	0.7
0.11	riboflavin (MG)	0.48
1.1	pantothenic acid (MG)	2.7
0.42	Vitamin B6 (MG)	0.5
92	folate (UG)	248

0.986 | 0.986 | 10.16 Complete Comparison:
Peanut Flour vs. Peanut Butter

Soy Flour

Similarity: > 90%

Soy flour is high in many of the same nutrients as peanut butter, including dietary fiber, protein, calcium and potassium. Moreover, soy flour contains more iron, thiamin, riboflavin, pantothenic acid and folate than peanut butter.

For 100 grams of peanut butter and soy flour:

Peanut Butter (6 tbsps)		Soy Flour (1.25 cup)
45	calcium (MG)	285
0.42	Vitamin B6 (MG)	1.1
8	dietary fiber (G)	16
24	protein (G)	50
745	potassium (MG)	2090
14	niacin (MG)	3

However, peanut butter does contain more Vitamin E and niacin than soy flour by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	372
8.4	sugar (G)	9.3
7.6	saturated fat (G)	1.3
0	Vitamin A (UG)	2
6.3	Vitamin E (MG)	0.55
1.9	iron (MG)	8.2
0.11	thiamin (MG)	1.1
0.11	riboflavin (MG)	0.28
1.1	pantothenic acid (MG)	1.6
0.42	Vitamin B6 (MG)	1.1
92	folate (UG)	289

0.932 | 0.932 | 11.51 Complete Comparison:
Soy Flour vs. Peanut Butter

baked goods

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is high in many of the same nutrients as peanut butter, including dietary fiber, protein, calcium and potassium. Also, whole wheat bread contains more iron and thiamin than peanut butter.

For 100 grams of peanut butter and whole wheat bread:

Peanut Butter (6 tbsps)		Whole Wheat Bread (3.5 ounces)
45	calcium (MG)	103
0.42	Vitamin B6 (MG)	0.26
8	dietary fiber (G)	7.4
24	protein (G)	13
745	potassium (MG)	230
14	niacin (MG)	4

However, peanut butter does contain more Vitamin E, pantothenic acid and Vitamin B6 than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	265
8.4	sugar (G)	6.4
7.6	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
6.3	Vitamin E (MG)	0.37
1.9	iron (MG)	2.5
0.11	thiamin (MG)	0.28
0.11	riboflavin (MG)	0.13
1.1	pantothenic acid (MG)	0.34
0.42	Vitamin B6 (MG)	0.26
92	folate (UG)	75

0.964 | 0.964 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Peanut Butter

English Muffin

Similarity: > 95%

English muffin is also high in dietary fiber, protein and calcium. Also, english muffin contains more iron, thiamin and riboflavin than peanut butter.

For 100 grams of peanut butter and english muffin:

Peanut Butter (6 tbsps)		English Muffin (3.5 ounces)
45	calcium (MG)	178
0.42	Vitamin B6 (MG)	0.09
8	dietary fiber (G)	4.6
24	protein (G)	8.7
745	potassium (MG)	186
14	niacin (MG)	3.4

However, peanut butter does contain more Vitamin E, potassium and niacin than english muffin by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	223
8.4	sugar (G)	1.6
7.6	saturated fat (G)	0.29
6.3	Vitamin E (MG)	0.45
1.9	iron (MG)	2.9
0.11	thiamin (MG)	0.43
0.11	riboflavin (MG)	0.29
1.1	pantothenic acid (MG)	0.44
0.42	Vitamin B6 (MG)	0.09
92	folate (UG)	64

0.945 | 0.945 | 3.84 Complete Comparison:
English Muffin vs. Peanut Butter

Baguette

Similarity: > 90%

Baguette is high in many of the same nutrients as peanut butter, including dietary fiber, protein, calcium and niacin. Moreover, baguette contains more iron, thiamin, riboflavin and folate than peanut butter.

For 100 grams of peanut butter and baguette:

Peanut Butter (6 tbsps)		Baguette (3.5 ounces)
45	calcium (MG)	52
0.42	Vitamin B6 (MG)	0.11
8	dietary fiber (G)	2.2
24	protein (G)	11
745	potassium (MG)	117
14	niacin (MG)	4.8

However, peanut butter does contain more Vitamin E, potassium, pantothenic acid and Vitamin B6 than baguette by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	272
8.4	sugar (G)	4.6
7.6	saturated fat (G)	0.53
0	trans fat (G)	0.01
6.3	Vitamin E (MG)	0.21
1.9	iron (MG)	3.9
0.11	thiamin (MG)	0.71
0.11	riboflavin (MG)	0.43
1.1	pantothenic acid (MG)	0.46
0.42	Vitamin B6 (MG)	0.11
92	folate (UG)	123

0.943 | 0.943 | 4.11 Complete Comparison:
Baguette vs. Peanut Butter

meats

Several meats offer similar nutrients to peanut butter including chicken breast, sausage, chicken, turkey and lamb.

Chicken Breast

Similarity: > 95%

Chicken breast is high in many of the same nutrients as peanut butter, including protein, potassium, niacin and Vitamin B6. Also, chicken breast contains more Vitamin A, Vitamin D and Vitamin B12 than peanut butter.

For 100 grams of peanut butter and chicken breast:

Peanut Butter (6 tbsps)		Chicken Breast (3/4 cup)
45	calcium (MG)	15
0.42	Vitamin B6 (MG)	0.6
8	dietary fiber (G)	0
24	protein (G)	31
745	potassium (MG)	256
14	niacin (MG)	14

However, peanut butter does contain more dietary fiber, Vitamin E and calcium than chicken breast by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	165
8.4	sugar (G)	0
7.6	saturated fat (G)	1
0	Vitamin A (UG)	6
0	Vitamin D (IU)	5
6.3	Vitamin E (MG)	0.27
1.9	iron (MG)	1
0.11	thiamin (MG)	0.07
0.11	riboflavin (MG)	0.11
1.1	pantothenic acid (MG)	0.97
0.42	Vitamin B6 (MG)	0.6
92	folate (UG)	4
0	Vitamin B12 (UG)	0.34

0.958 | 0.958 | 3.99 Complete Comparison:
Chicken Breast vs. Peanut Butter

Sausage

Similarity: > 95%

Sausage is high in many of the same nutrients as peanut butter, including protein, saturated fat, potassium and niacin. Moreover, sausage contains more Vitamin A, Vitamin D, thiamin, riboflavin and Vitamin B12 than peanut butter.

For 100 grams of peanut butter and sausage:

Peanut Butter (6 tbsps)		Sausage (1.25 link)
45	calcium (MG)	13
0.42	Vitamin B6 (MG)	0.37
8	dietary fiber (G)	0
24	protein (G)	18
745	potassium (MG)	339
14	niacin (MG)	6.3

However, peanut butter does contain more dietary fiber, Vitamin E, calcium and iron than sausage by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	324
8.4	sugar (G)	1.4
7.6	saturated fat (G)	9
0	trans fat (G)	0.1
0	Vitamin A (UG)	10
0	Vitamin D (IU)	41
6.3	Vitamin E (MG)	0.25
1.9	iron (MG)	1.3
0.11	thiamin (MG)	0.35
0.11	riboflavin (MG)	0.26
1.1	pantothenic acid (MG)	0.84
0.42	Vitamin B6 (MG)	0.37
92	folate (UG)	4
0	Vitamin B12 (UG)	0.9

0.955 | 0.955 | 4.09 Complete Comparison:
Sausage vs. Peanut Butter

Chicken

Similarity: > 95%

Chicken is high in many of the same nutrients as peanut butter, including protein, potassium, niacin and Vitamin B6. Also, chicken contains more riboflavin and Vitamin B12 than peanut butter.

For 100 grams of peanut butter and chicken:

Peanut Butter (6 tbsps)		Chicken (3.5 ounces)
45	calcium (MG)	8
0.42	Vitamin B6 (MG)	0.54
8	dietary fiber (G)	0
24	protein (G)	23
745	potassium (MG)	677
14	niacin (MG)	7.1

However, peanut butter does contain more dietary fiber, Vitamin E and calcium than chicken by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	189
8.4	sugar (G)	0
7.6	saturated fat (G)	3.1
0	trans fat (G)	0.09
6.3	Vitamin E (MG)	0.39
1.9	iron (MG)	0.93
0.11	thiamin (MG)	0.12
0.11	riboflavin (MG)	0.3
1.1	pantothenic acid (MG)	1.3
0.42	Vitamin B6 (MG)	0.54
92	folate (UG)	2
0	Vitamin B12 (UG)	0.51

0.952 | 0.952 | 3.86 Complete Comparison:
Chicken vs. Peanut Butter

Turkey

Similarity: > 95%

Turkey is high in many of the same nutrients as peanut butter, including protein, potassium, niacin and Vitamin B6. Moreover, turkey contains more trans fat, Vitamin A, Vitamin D, riboflavin and Vitamin B12 than peanut butter.

For 100 grams of peanut butter and turkey:

Peanut Butter (6 tbsps)		Turkey (3.5 ounces)
45	calcium (MG)	14
0.42	Vitamin B6 (MG)	0.62
8	dietary fiber (G)	0
24	protein (G)	29
745	potassium (MG)	239
14	niacin (MG)	9.6

However, peanut butter does contain more dietary fiber, Vitamin E and calcium than turkey by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	189
8.4	sugar (G)	0
7.6	saturated fat (G)	2.2
0	trans fat (G)	0.1
0	Vitamin A (UG)	12
0	Vitamin D (IU)	15
6.3	Vitamin E (MG)	0.07
1.9	iron (MG)	1.1
0.11	thiamin (MG)	0.05
0.11	riboflavin (MG)	0.28
1.1	pantothenic acid (MG)	0.95
0.42	Vitamin B6 (MG)	0.62
92	folate (UG)	9
0	Vitamin B12 (UG)	1

0.951 | 0.951 | 4.38 Complete Comparison:
Turkey vs. Peanut Butter

Lamb

Similarity: > 90%

Lamb is high in many of the same nutrients as peanut butter, including protein, saturated fat, potassium and niacin. Also, lamb contains more riboflavin and Vitamin B12 than peanut butter.

For 100 grams of peanut butter and lamb:

Peanut Butter (6 tbsps)		Lamb (3.5 ounces)
45	calcium (MG)	22
0.42	Vitamin B6 (MG)	0.14
8	dietary fiber (G)	0
24	protein (G)	25
745	potassium (MG)	339
14	niacin (MG)	6.7

However, peanut butter does contain more dietary fiber, Vitamin E, calcium and pantothenic acid than lamb by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	283
8.4	sugar (G)	0
7.6	saturated fat (G)	8.1
0	Vitamin D (IU)	2
6.3	Vitamin E (MG)	0.14
1.9	iron (MG)	1.8
0.11	thiamin (MG)	0.1
0.11	riboflavin (MG)	0.25
1.1	pantothenic acid (MG)	0.66
0.42	Vitamin B6 (MG)	0.14
92	folate (UG)	19
0	Vitamin B12 (UG)	2.6

0.943 | 0.943 | 4.83 Complete Comparison:
Lamb vs. Peanut Butter

Beef

Similarity: > 90%

Beef is high in many of the same nutrients as peanut butter, including protein, saturated fat, potassium and niacin. Also, beef contains more trans fat and Vitamin B12 than peanut butter.

For 100 grams of peanut butter and beef:

Peanut Butter (6 tbsps)		Beef (3.5 ounces)
45	calcium (MG)	35
0.42	Vitamin B6 (MG)	0.34
8	dietary fiber (G)	0
24	protein (G)	25
745	potassium (MG)	275
14	niacin (MG)	4.5

However, peanut butter does contain more dietary fiber, Vitamin E, calcium and pantothenic acid than beef by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	277
8.4	sugar (G)	0
7.6	saturated fat (G)	7.3
0	trans fat (G)	1.2
0	Vitamin A (UG)	3
0	Vitamin D (IU)	2
6.3	Vitamin E (MG)	0.12
1.9	iron (MG)	2.3
0.11	thiamin (MG)	0.05
0.11	riboflavin (MG)	0.18
1.1	pantothenic acid (MG)	0.66
0.42	Vitamin B6 (MG)	0.34
92	folate (UG)	11
0	Vitamin B12 (UG)	2.9

0.93 | 0.93 | 4.7 Complete Comparison:
Beef vs. Peanut Butter

Pork

Similarity: > 90%

Pork is high in many of the same nutrients as peanut butter, including protein, saturated fat, potassium and niacin. Moreover, pork contains more Vitamin C, Vitamin D, thiamin, riboflavin and Vitamin B12 than peanut butter.

For 100 grams of peanut butter and pork:

Peanut Butter (6 tbsps)		Pork (3.5 ounces)
45	calcium (MG)	22
0.42	Vitamin B6 (MG)	0.39
8	dietary fiber (G)	0
24	protein (G)	26
745	potassium (MG)	362
14	niacin (MG)	4.2

However, peanut butter does contain more dietary fiber, Vitamin E, calcium and iron than pork by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	297
8.4	sugar (G)	0
7.6	saturated fat (G)	7.7
0	Vitamin C (MG)	0.7
0	Vitamin A (UG)	2
0	Vitamin D (IU)	21
6.3	Vitamin E (MG)	0.21
1.9	iron (MG)	1.3
0.11	thiamin (MG)	0.71
0.11	riboflavin (MG)	0.22
1.1	pantothenic acid (MG)	0.52
0.42	Vitamin B6 (MG)	0.39
92	folate (UG)	6
0	Vitamin B12 (UG)	0.54

0.929 | 0.929 | 4.54 Complete Comparison:
Pork vs. Peanut Butter

seafood

Several seafood offer similar nutrients to peanut butter including salmon, trout, crab meat and canned tuna.

Salmon

Similarity: > 95%

Salmon is high in many of the same nutrients as peanut butter, including protein, potassium, niacin and Vitamin B6. Also, salmon contains more Vitamin A, Vitamin D and Vitamin B12 than peanut butter.

For 100 grams of peanut butter and salmon:

Peanut Butter (6 tbsps)		Salmon (3.5 ounces)
45	calcium (MG)	7
0.42	Vitamin B6 (MG)	0.61
8	dietary fiber (G)	0
24	protein (G)	21
745	potassium (MG)	366
14	niacin (MG)	8

However, peanut butter does contain more dietary fiber, Vitamin E and calcium than salmon by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	127
8.4	sugar (G)	0
7.6	saturated fat (G)	0.81
0	trans fat (G)	0.03
0	Vitamin A (UG)	35
0	Vitamin D (IU)	435
6.3	Vitamin E (MG)	0.4
1.9	iron (MG)	0.38
0.11	thiamin (MG)	0.08
0.11	riboflavin (MG)	0.11
1.1	pantothenic acid (MG)	1
0.42	Vitamin B6 (MG)	0.61
92	folate (UG)	4
0	Vitamin B12 (UG)	4.2

0.956 | 0.956 | 5.19 Complete Comparison:
Salmon vs. Peanut Butter

Trout

Similarity: > 95%

Trout is high in many of the same nutrients as peanut butter, including protein, potassium, niacin and Vitamin B6. Also, trout contains more Vitamin C, Vitamin A and Vitamin B12 than peanut butter.

For 100 grams of peanut butter and trout:

Peanut Butter (6 tbsps)		Trout (3/4 cup)
45	calcium (MG)	31
0.42	Vitamin B6 (MG)	0.38
8	dietary fiber (G)	0
24	protein (G)	24
745	potassium (MG)	463
14	niacin (MG)	6.8

However, peanut butter does contain more dietary fiber, Vitamin E and calcium than trout by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	205
8.4	sugar (G)	0.04
7.6	saturated fat (G)	2.2
0	Vitamin C (MG)	3.4
0	Vitamin A (UG)	87
6.3	Vitamin E (MG)	3.3
1.9	iron (MG)	0.39
0.11	thiamin (MG)	0.14
0.11	riboflavin (MG)	0.11
1.1	pantothenic acid (MG)	0
0.42	Vitamin B6 (MG)	0.38
92	folate (UG)	12
0	Vitamin B12 (UG)	4.5

0.955 | 0.955 | 4.58 Complete Comparison:
Trout vs. Peanut Butter

Crab Meat

Similarity: > 90%

Crab meat is also high in protein, calcium and potassium. Also, crab meat contains more Vitamin C and Vitamin B12 than peanut butter.

For 100 grams of peanut butter and crab meat:

Peanut Butter (6 tbsps)		Crab Meat (3/4 cup)
45	calcium (MG)	91
0.42	Vitamin B6 (MG)	0.16
8	dietary fiber (G)	0
24	protein (G)	18
745	potassium (MG)	259
14	niacin (MG)	2.7

However, peanut butter does contain more dietary fiber and Vitamin E than crab meat by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	83
8.4	sugar (G)	0
7.6	saturated fat (G)	0.2
0	trans fat (G)	0.01
0	Vitamin C (MG)	3.3
0	Vitamin A (UG)	1
6.3	Vitamin E (MG)	1.8
1.9	iron (MG)	0.5
0.11	thiamin (MG)	0.02
0.11	riboflavin (MG)	0.09
1.1	pantothenic acid (MG)	1
0.42	Vitamin B6 (MG)	0.16
92	folate (UG)	51
0	Vitamin B12 (UG)	3.3

0.941 | 0.941 | 4.38 Complete Comparison:
Crab Meat vs. Peanut Butter

Canned Tuna

Similarity: > 90%

Canned tuna is also high in protein, potassium and niacin. Also, canned tuna contains more Vitamin A and Vitamin B12 than peanut butter.

For 100 grams of peanut butter and canned tuna:

Peanut Butter (6 tbsps)		Canned Tuna (3.5 ounces)
45	calcium (MG)	14
0.42	Vitamin B6 (MG)	0.22
8	dietary fiber (G)	0
24	protein (G)	24
745	potassium (MG)	237
14	niacin (MG)	5.8

A higher water content, canned tuna is less nutritionally dense than peanut butter. Peanut butter does contain more dietary fiber, Vitamin E and calcium than canned tuna by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	128
8.4	sugar (G)	0
7.6	saturated fat (G)	0.79
0	Vitamin A (UG)	6
6.3	Vitamin E (MG)	0
1.9	iron (MG)	0.97
0.11	thiamin (MG)	0.01
0.11	riboflavin (MG)	0.04
1.1	pantothenic acid (MG)	0.12
0.42	Vitamin B6 (MG)	0.22
92	folate (UG)	2
0	Vitamin B12 (UG)	1.2

0.939 | 0.939 | 3.4 Complete Comparison:
Canned Tuna vs. Peanut Butter

plants and vegetables

Spirulina

Similarity: > 90%

Spirulina is high in many of the same nutrients as peanut butter, including dietary fiber, protein, calcium and potassium. Moreover, spirulina contains more Vitamin C, Vitamin A, iron, thiamin and riboflavin than peanut butter.

For 100 grams of peanut butter and spirulina:

Peanut Butter (6 tbsps)		Spirulina (14 tbsps)
45	calcium (MG)	120
0.42	Vitamin B6 (MG)	0.36
8	dietary fiber (G)	3.6
24	protein (G)	57
745	potassium (MG)	1363
14	niacin (MG)	13

However, peanut butter does contain more than spirulina by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	290
8.4	sugar (G)	3.1
7.6	saturated fat (G)	2.7
0	Vitamin C (MG)	10
0	Vitamin A (UG)	29
6.3	Vitamin E (MG)	5
1.9	iron (MG)	29
0.11	thiamin (MG)	2.4
0.11	riboflavin (MG)	3.7
1.1	pantothenic acid (MG)	3.5
0.42	Vitamin B6 (MG)	0.36
92	folate (UG)	94

0.936 | 0.936 | 10.32 Complete Comparison:
Spirulina vs. Peanut Butter

Dijon Mustard

Similarity: > 90%

Dijon mustard is high in many of the same nutrients as peanut butter, including dietary fiber, protein, calcium and potassium. Moreover, dijon mustard contains more Vitamin C, iron, thiamin, riboflavin and folate than peanut butter.

For 100 grams of peanut butter and dijon mustard:

Peanut Butter (6 tbsps)		Dijon Mustard (50 tsps)
45	calcium (MG)	266
0.42	Vitamin B6 (MG)	0.4
8	dietary fiber (G)	12
24	protein (G)	26
745	potassium (MG)	738
14	niacin (MG)	4.7

However, peanut butter does contain more than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	508
8.4	sugar (G)	6.8
7.6	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
6.3	Vitamin E (MG)	5.1
1.9	iron (MG)	9.2
0.11	thiamin (MG)	0.81
0.11	riboflavin (MG)	0.26
1.1	pantothenic acid (MG)	0.81
0.42	Vitamin B6 (MG)	0.4
92	folate (UG)	162

0.935 | 0.935 | 10.48 Complete Comparison:
Dijon Mustard vs. Peanut Butter

Lima Beans

Similarity: > 90%

Lima beans are also high in dietary fiber and potassium. Moreover, lima beans contains more Vitamin C, Vitamin A, iron and thiamin than peanut butter.

For 100 grams of peanut butter and lima beans:

Peanut Butter (6 tbsps)		Lima Beans (5/8 cup)
45	calcium (MG)	34
0.42	Vitamin B6 (MG)	0.2
8	dietary fiber (G)	4.9
24	protein (G)	6.8
745	potassium (MG)	467
14	niacin (MG)	1.5

A higher water content, lima beans is less nutritionally dense than peanut butter. Peanut butter does contain more protein, Vitamin E and calcium than lima beans by weight.

Here is a comparison of the rest of nutrients:

589	calories (KCAL)	113
8.4	sugar (G)	1.5
7.6	saturated fat (G)	0.2
0	Vitamin C (MG)	23
0	Vitamin A (UG)	10
6.3	Vitamin E (MG)	0.32
1.9	iron (MG)	3.1
0.11	thiamin (MG)	0.22
0.11	riboflavin (MG)	0.1
1.1	pantothenic acid (MG)	0.25
0.42	Vitamin B6 (MG)	0.2
92	folate (UG)	34

0.928 | 0.928 | 3.18 Complete Comparison:
Lima Beans vs. Peanut Butter

Other Nutritional Substitutes

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