Peanut butter vs Nuts
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Peanut butter, creamy is higher in more vitamins & minerals
Calories (kcal)
Peanut butter —
Nuts —
Protein (g)
Peanut butter 24.0
Nuts 9.96
Carbs (g)
Peanut butter 22.7
Nuts 12.7
Fat (g)
Peanut butter 49.4
Nuts 73.3
Fiber (g)
Peanut butter 6.32
Nuts 5.79
Quick answers
Which has more protein?
Peanut butter, creamy — 24.0g vs 9.96g 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 | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 1.10 g | 2.62 g | -58% |
| Protein | 24.0 g | 9.96 g | +141% |
| Total lipid (fat) | 49.4 g | 73.3 g | -33% |
| Carbohydrate, by difference | 22.7 g | 12.7 g | +79% |
| Fiber, total dietary | 6.32 g | 5.79 g | +9% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.41 g | 6.47 g | +30% |
| Fatty acids, total monounsaturated | 30.7 g | 39.3 g | -22% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.121 mg | 0.548 mg | -78% |
| Niacin (Vitamin B3) | 17.2 mg | 0.946 mg | +1718% |
| Vitamin B-6 — Pyridoxine | 0.380 mg | 0.171 mg | +122% |
| Biotin (Vitamin B7) | 97.3 ug | — | |
| Vitamin E (alpha-tocopherol) | 5.41 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 49.8 mg | 54.8 mg | -9% |
| Iron, Fe | 1.85 mg | 2.37 mg | -22% |
| Magnesium, Mg | 193 mg | 103 mg | +87% |
| Phosphorus, P | 393 mg | 253 mg | +56% |
| Potassium, K | 654 mg | 360 mg | +82% |
| Sodium, Na | 221 mg | 0 mg | |
| Zinc, Zn | 3.06 mg | 3.93 mg | -22% |
| Copper, Cu | 0.540 mg | 0.906 mg | -40% |
| Manganese, Mn | 1.68 mg | 2.28 mg | -26% |
| Selenium, Se | 20.2 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 632 kcal | 750 kcal | -16% |
| Energy (Atwater Specific Factors) | 589 kcal | 700 kcal | -16% |
| Nitrogen | 4.39 g | 1.88 g | +134% |
| Ash | 2.77 g | 1.44 g | +93% |
| Molybdenum, Mo | — | 15.6 ug | |
| Biotin | 87.8 ug | 22.7 ug | +288% |
| Betaine | 0.400 mg | 0.700 mg | -43% |
| Vitamin K1 — Phylloquinone | 0 ug | 4.10 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 16:0 (Palmitic acid) | 4.11 g | — | |
| SFA 18:0 (Stearic acid) | 1.29 g | — | |
| SFA 20:0 (Arachidic acid) | 0.683 g | — | |
| SFA 22:0 (Behenic acid) | 1.42 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.824 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 29.8 g | — | |
| MUFA 20:1 c | 0.801 g | — | |
| MUFA 22:1 n-9 | 0.132 g | — | |
| Fatty acids, total polyunsaturated | 9.78 g | 22.9 g | -57% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.73 g | — | |
| Tryptophan (EAA) | 0.229 g | 0.115 g | +99% |
| Threonine (EAA) | 0.806 g | 0.303 g | +167% |
| Isoleucine (EAA, BCAA) | 0.920 g | 0.365 g | +152% |
| Leucine (EAA, BCAA) | 1.88 g | 0.670 g | +181% |
| Lysine (EAA) | 0.951 g | 0.320 g | +197% |
| Methionine (EAA) | 0.290 g | 0.168 g | +73% |
| Phenylalanine (EAA) | 1.50 g | 0.463 g | +225% |
| Tyrosine (conditionally essential) | 1.06 g | 0.313 g | +240% |
| Valine (EAA, BCAA) | 1.12 g | 0.435 g | +157% |
| Arginine (conditionally essential) | 3.32 g | 1.36 g | +144% |
| Histidine (EAA) | 0.676 g | 0.262 g | +158% |
| Alanine | 1.16 g | 0.438 g | +165% |
| Aspartic acid | 3.41 g | 0.870 g | +293% |
| Glutamic acid | 5.82 g | 2.50 g | +133% |
| Glycine (conditionally essential) | 1.69 g | 0.493 g | +243% |
| Proline (conditionally essential) | 1.24 g | 0.610 g | +104% |
| Serine | 1.42 g | 0.540 g | +164% |
| Hydroxyproline | 0.162 g | 0 g | |
| Cysteine | 0.514 g | 0.305 g | +68% |
| Daidzein | 0 mg | 0 mg | = |
| Genistein | 0.005 mg | 0 mg | |
| Daidzin | 0.649 mg | — | |
| Genistin | 1.93 mg | — | |
| Glycitin | 0.412 mg | — | |
| Proanthocyanidin dimers | 3.00 mg | 42.1 mg | -93% |
| Proanthocyanidin trimers | 8.14 mg | 26.0 mg | -69% |
| Proanthocyanidin 4-6mers | 0 mg | 101 mg | -100% |
| Proanthocyanidin 7-10mers | 0 mg | 84.2 mg | -100% |
| Proanthocyanidin polymers (>10mers) | 0 mg | 223 mg | -100% |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0.820 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 5.63 mg | |
| (-)-Epigallocatechin 3-gallate | — | 2.30 mg | |
| (+)-Catechin | — | 7.24 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 1.10 mg | 6.10 mg | -82% |
| Choline from phosphatidylcholine | 38.0 mg | 23.0 mg | +65% |
| Choline from phosphocholine | 0.700 mg | 1.30 mg | -46% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 26.0 mg | 9.70 mg | +168% |
| Total Choline | 66.0 mg | 41.0 mg | +61% |
| Fluoride | |||
| Mean mcg/100g ** | 3.12 mg | 10.0 mg | -69% |
| Isoflavones | |||
| Total isoflavones | 0.005 mg | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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