Peanut butter vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy

Peanut butter, creamy is higher in more vitamins & minerals

Calories (kcal)

Peanut butter —
Nuts 716

Protein (g)

Peanut butter 24.0
Nuts 7.79

Carbs (g)

Peanut butter 22.7
Nuts 12.8

Fat (g)

Peanut butter 49.4
Nuts 76.1

Fiber (g)

Peanut butter 6.32
Nuts 8.00

Quick answers

Which has more protein?

Peanut butter, creamy — 24.0g vs 7.79g per 100g.

Which is more nutrient-dense?

Peanut butter, creamy 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
Energy
Energy — 716 kcal
Macronutrients
Water 1.10 g 1.61 g
Protein 24.0 g 7.79 g
Total lipid (fat) 49.4 g 76.1 g
Carbohydrate, by difference 22.7 g 12.8 g
Fiber, total dietary 6.32 g 8.00 g
Fats & Fatty Acids
Fatty acids, total saturated 8.41 g 11.9 g
Fatty acids, total monounsaturated 30.7 g 59.3 g
Cholesterol — 0 mg
Vitamins
Vitamin C, total ascorbic acid — 0.700 mg
Thiamin (Vitamin B1) 0.121 mg 0.710 mg
Riboflavin (Vitamin B2) — 0.087 mg
Niacin (Vitamin B3) 17.2 mg 2.27 mg
Pantothenic acid (Vitamin B5) — 0.603 mg
Vitamin B-6 — Pyridoxine 0.380 mg 0.359 mg
Biotin (Vitamin B7) 97.3 ug 10.0 ug
Folate, total (Vitamin B9) — 0 ug
Choline, total — 44.6 mg
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE — 0 ug
Carotene, beta — 0 ug
Carotene, alpha — 0 ug
Vitamin E (alpha-tocopherol) 5.41 mg 0.570 mg
Vitamin D (D2 + D3) — 0 ug
Minerals
Calcium, Ca 49.8 mg 70.0 mg
Iron, Fe 1.85 mg 2.65 mg
Magnesium, Mg 193 mg 118 mg
Phosphorus, P 393 mg 198 mg
Potassium, K 654 mg 363 mg
Sodium, Na 221 mg 353 mg
Zinc, Zn 3.06 mg 1.29 mg
Copper, Cu 0.540 mg 0.570 mg
Manganese, Mn 1.68 mg 3.04 mg
Selenium, Se 20.2 ug 11.7 ug
Other Nutrients
Energy (Atwater General Factors) 632 kcal —
Energy (Atwater Specific Factors) 589 kcal —
Energy — 2996 kj
Nitrogen 4.39 g —
Ash 2.77 g 1.70 g
Total Sugars — 4.14 g
Sucrose — 4.00 g
Glucose — 0.070 g
Fructose — 0.070 g
Lactose — 0 g
Maltose — 0 g
Starch — 1.05 g
Biotin 87.8 ug —
Folic acid (Vitamin B9 — synthetic) — 10.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 10.0 ug
Betaine 0.400 mg 0.300 mg
Vitamin B-12, added — 0 ug
Retinol — 0 ug
Beta-carotene (Provitamin A) — 0 ug
Vitamin A, IU — 0 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Lycopene — 0 ug
Vitamin E, added — 0 mg
Vitamin E — Beta-Tocopherol (β-Tocopherol) — 0 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) — 0 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) — 0 mg
Vitamin D (D2 + D3 — total) — 0 IU
Vitamin K1 — Phylloquinone 0 ug 0 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
SFA 4:0 (Butyric acid) — 0 g
SFA 6:0 (Caproic acid) — 0 g
SFA 8:0 (Caprylic acid) — 0 g
SFA 10:0 (Capric acid) — 0 g
SFA 12:0 (Lauric acid) — 0.075 g
SFA 13:0 (Tridecanoic acid) — 0 g
SFA 14:0 (Myristic acid) — 0.668 g
SFA 15:0 (Pentadecanoic acid) — 0 g
SFA 16:0 (Palmitic acid) 4.11 g 5.93 g
SFA 17:0 (Margaric acid) — 0.156 g
SFA 18:0 (Stearic acid) 1.29 g 2.28 g
SFA 20:0 (Arachidic acid) 0.683 g 1.94 g
SFA 22:0 (Behenic acid) 1.42 g 0.621 g
SFA 24:0 (Lignoceric acid) 0.824 g 0.272 g
MUFA 14:1 (Myristoleic acid) — 0 g
MUFA 16:1 (Omega-7, Palmitoleic acid) — 12.7 g
MUFA 18:1 (Omega-9, Oleic acid family) — 44.4 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) 29.8 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) — 1.92 g
MUFA 20:1 c 0.801 g —
MUFA 22:1 (Omega-9, Erucic acid family) — 0.237 g
MUFA 22:1 n-9 0.132 g —
MUFA 24:1 c (Omega-9, Nervonic acid — cis) — 0.011 g
Fatty acids, total polyunsaturated 9.78 g 1.50 g
PUFA 18:2 (Omega-6, Linoleic acid) — 1.30 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 9.73 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) — 0.196 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) — 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
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) — 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) — 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) — 0 g
Stigmasterol — 0 mg
Campesterol — 10.0 mg
Beta-sitosterol — 145 mg
Tryptophan (EAA) 0.229 g —
Threonine (EAA) 0.806 g —
Isoleucine (EAA, BCAA) 0.920 g —
Leucine (EAA, BCAA) 1.88 g —
Lysine (EAA) 0.951 g —
Methionine (EAA) 0.290 g —
Phenylalanine (EAA) 1.50 g —
Tyrosine (conditionally essential) 1.06 g —
Valine (EAA, BCAA) 1.12 g —
Arginine (conditionally essential) 3.32 g —
Histidine (EAA) 0.676 g —
Alanine 1.16 g —
Aspartic acid 3.41 g —
Glutamic acid 5.82 g —
Glycine (conditionally essential) 1.69 g —
Proline (conditionally essential) 1.24 g —
Serine 1.42 g —
Hydroxyproline 0.162 g —
Cysteine 0.514 g —
Alcohol, ethyl — 0 g
Caffeine — 0 mg
Theobromine — 0 mg
Daidzein 0 mg —
Genistein 0.005 mg —
Daidzin 0.649 mg —
Genistin 1.93 mg —
Glycitin 0.412 mg —
Proanthocyanidin dimers 3.00 mg —
Proanthocyanidin trimers 8.14 mg —
Proanthocyanidin 4-6mers 0 mg —
Proanthocyanidin 7-10mers 0 mg —
Proanthocyanidin polymers (>10mers) 0 mg —
Choline
Choline from glycerophoshocholine 1.10 mg 1.80 mg
Choline from phosphatidylcholine 38.0 mg 30.0 mg
Choline from phosphocholine 0.700 mg 1.10 mg
Choline from sphingomyelin 0 mg 0 mg
Free Choline 26.0 mg 11.0 mg
Total Choline 66.0 mg 45.0 mg
Fluoride
Mean mcg/100g ** 3.12 mg —
Isoflavones
Total isoflavones 0.005 mg —

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Peanut butter, creamy nutrition facts Nuts, macadamia nuts, dry roasted, with salt added nutrition facts Compare other foods →

Dig deeper — biggest differences

Biotin (Vitamin B7) +873% in Peanut butter, creamy Vitamin E (alpha-tocopherol) +850% in Peanut butter, creamy Niacin (Vitamin B3) +656% in Peanut butter, creamy Protein +208% in Peanut butter, creamy

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