Peanut butter vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Peanut butter, chunk style, with salt is higher in more vitamins & minerals
Calories (kcal)
Peanut butter 589
Nuts 716
Protein (g)
Peanut butter 24.1
Nuts 7.79
Carbs (g)
Peanut butter 21.6
Nuts 12.8
Fat (g)
Peanut butter 49.9
Nuts 76.1
Fiber (g)
Peanut butter 8.00
Nuts 8.00
Quick answers
Which has more protein?
Peanut butter, chunk style, with salt — 24.1g vs 7.79g per 100g.
Which has fewer calories?
Peanut butter, chunk style, with salt — 589 vs 716 kcal per 100g.
Which is more nutrient-dense?
Peanut butter, chunk style, with salt scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Peanut butter | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 589 kcal | 716 kcal | -18% |
| Macronutrients | |||
| Water | 1.14 g | 1.61 g | -29% |
| Protein | 24.1 g | 7.79 g | +209% |
| Total lipid (fat) | 49.9 g | 76.1 g | -34% |
| Carbohydrate, by difference | 21.6 g | 12.8 g | +68% |
| Fiber, total dietary | 8.00 g | 8.00 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.61 g | 11.9 g | -36% |
| Fatty acids, total monounsaturated | 23.1 g | 59.3 g | -61% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.700 mg | -100% |
| Thiamin (Vitamin B1) | 0.106 mg | 0.710 mg | -85% |
| Riboflavin (Vitamin B2) | 0.111 mg | 0.087 mg | +28% |
| Niacin (Vitamin B3) | 13.7 mg | 2.27 mg | +502% |
| Pantothenic acid (Vitamin B5) | 1.12 mg | 0.603 mg | +85% |
| Vitamin B-6 — Pyridoxine | 0.418 mg | 0.359 mg | +16% |
| Biotin (Vitamin B7) | 92.0 ug | 10.0 ug | +820% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 61.3 mg | 44.6 mg | +37% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 6.30 mg | 0.570 mg | +1005% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 70.0 mg | -36% |
| Iron, Fe | 1.90 mg | 2.65 mg | -28% |
| Magnesium, Mg | 160 mg | 118 mg | +36% |
| Phosphorus, P | 319 mg | 198 mg | +61% |
| Potassium, K | 745 mg | 363 mg | +105% |
| Sodium, Na | 486 mg | 353 mg | +38% |
| Zinc, Zn | 2.79 mg | 1.29 mg | +116% |
| Copper, Cu | 0.578 mg | 0.570 mg | +1% |
| Manganese, Mn | 1.80 mg | 3.04 mg | -41% |
| Selenium, Se | 8.20 ug | 11.7 ug | -30% |
| Other Nutrients | |||
| Energy | 2464 kj | 2996 kj | -18% |
| Ash | 3.29 g | 1.70 g | +94% |
| Total Sugars | 8.41 g | 4.14 g | +103% |
| Sucrose | 4.19 g | 4.00 g | +5% |
| Glucose | 4.22 g | 0.070 g | +5929% |
| Fructose | 0 g | 0.070 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | — | |
| Starch | 4.93 g | 1.05 g | +370% |
| Fluoride, F | 3.10 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 92.0 ug | 10.0 ug | +820% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 92.0 ug | 10.0 ug | +820% |
| Betaine | 1.00 mg | 0.300 mg | +233% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 0 IU | = |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.220 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 7.98 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.730 mg | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.500 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0.500 ug | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.178 g | 0.075 g | +137% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.050 g | 0.668 g | -93% |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 6.06 g | 5.93 g | +2% |
| SFA 17:0 (Margaric acid) | — | 0.156 g | |
| SFA 18:0 (Stearic acid) | 0.682 g | 2.28 g | -70% |
| SFA 20:0 (Arachidic acid) | 0.640 g | 1.94 g | -67% |
| SFA 22:0 (Behenic acid) | — | 0.621 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.272 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 12.7 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 22.3 g | 44.4 g | -50% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.790 g | 1.92 g | -59% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.237 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.011 g | |
| Fatty acids, total polyunsaturated | 13.9 g | 1.50 g | +830% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 13.9 g | 1.30 g | +963% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.078 g | 0.196 g | -60% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Stigmasterol | 11.0 mg | 0 mg | |
| Campesterol | 15.0 mg | 10.0 mg | +50% |
| Beta-sitosterol | 77.0 mg | 145 mg | -47% |
| Tryptophan (EAA) | 0.228 g | — | |
| Threonine (EAA) | 0.518 g | — | |
| Isoleucine (EAA, BCAA) | 0.608 g | — | |
| Leucine (EAA, BCAA) | 1.52 g | — | |
| Lysine (EAA) | 0.671 g | — | |
| Methionine (EAA) | 0.262 g | — | |
| Cystine (conditionally essential) | 0.226 g | — | |
| Phenylalanine (EAA) | 1.18 g | — | |
| Tyrosine (conditionally essential) | 0.818 g | — | |
| Valine (EAA, BCAA) | 0.772 g | — | |
| Arginine (conditionally essential) | 2.73 g | — | |
| Histidine (EAA) | 0.550 g | — | |
| Alanine | 0.903 g | — | |
| Aspartic acid | 3.01 g | — | |
| Glutamic acid | 5.02 g | — | |
| Glycine (conditionally essential) | 1.42 g | — | |
| Proline (conditionally essential) | 1.39 g | — | |
| Serine | 1.46 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Choline | |||
| Choline from glycerophoshocholine | 1.30 mg | 1.80 mg | -28% |
| Choline from phosphatidylcholine | 33.0 mg | 30.0 mg | +10% |
| Choline from phosphocholine | 2.20 mg | 1.10 mg | +100% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 25.0 mg | 11.0 mg | +127% |
| Total Choline | 61.0 mg | 45.0 mg | +36% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.