Peanut Butter vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) is higher in more vitamins & minerals
Calories (kcal)
Peanut Butter 588
Nuts 716
Protein (g)
Peanut Butter 21.9
Nuts 7.79
Carbs (g)
Peanut Butter 24.0
Nuts 12.8
Fat (g)
Peanut Butter 49.5
Nuts 76.1
Fiber (g)
Peanut Butter 5.70
Nuts 8.00
Quick answers
Which has more protein?
Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) — 21.9g vs 7.79g per 100g.
Which has fewer calories?
Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) — 588 vs 716 kcal per 100g.
Which is more nutrient-dense?
Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) 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 | 588 kcal | 716 kcal | -18% |
| Macronutrients | |||
| Water | 1.55 g | 1.61 g | -4% |
| Protein | 21.9 g | 7.79 g | +182% |
| Total lipid (fat) | 49.5 g | 76.1 g | -35% |
| Carbohydrate, by difference | 24.0 g | 12.8 g | +87% |
| Fiber, total dietary | 5.70 g | 8.00 g | -29% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.52 g | 11.9 g | -20% |
| Fatty acids, total monounsaturated | 20.7 g | 59.3 g | -65% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0.700 mg | -100% |
| Thiamin (Vitamin B1) | 0.107 mg | 0.710 mg | -85% |
| Riboflavin (Vitamin B2) | 0.105 mg | 0.087 mg | +21% |
| Niacin (Vitamin B3) | 13.2 mg | 2.27 mg | +479% |
| Pantothenic acid (Vitamin B5) | 1.04 mg | 0.603 mg | +73% |
| Vitamin B-6 — Pyridoxine | 0.551 mg | 0.359 mg | +53% |
| Biotin (Vitamin B7) | 35.0 ug | 10.0 ug | +250% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 65.7 mg | 44.6 mg | +47% |
| 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) | 5.94 mg | 0.570 mg | +942% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 54.0 mg | 70.0 mg | -23% |
| Iron, Fe | 2.16 mg | 2.65 mg | -18% |
| Magnesium, Mg | 179 mg | 118 mg | +52% |
| Phosphorus, P | 335 mg | 198 mg | +69% |
| Potassium, K | 592 mg | 363 mg | +63% |
| Sodium, Na | 476 mg | 353 mg | +35% |
| Zinc, Zn | 2.67 mg | 1.29 mg | +107% |
| Copper, Cu | 0.571 mg | 0.570 mg | = |
| Manganese, Mn | 1.36 mg | 3.04 mg | -55% |
| Selenium, Se | 40.4 ug | 11.7 ug | +245% |
| Other Nutrients | |||
| Energy | 2462 kj | 2996 kj | -18% |
| Ash | 3.00 g | 1.70 g | +76% |
| Total Sugars | 6.50 g | 4.14 g | +57% |
| Sucrose | 2.39 g | 4.00 g | -40% |
| Glucose | 4.11 g | 0.070 g | +5771% |
| Fructose | 0 g | 0.070 g | -100% |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | — | |
| Starch | 4.57 g | 1.05 g | +335% |
| Fluoride, F | 3.10 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | 35.0 ug | 10.0 ug | +250% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 35.0 ug | 10.0 ug | +250% |
| Betaine | 0.400 mg | 0.300 mg | +33% |
| Vitamin B-12, added | — | 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 | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.190 mg | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 8.32 mg | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.680 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 ug | 0 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 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) | 0.014 g | 0 g | |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.075 g | -100% |
| SFA 13:0 (Tridecanoic acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.011 g | 0.668 g | -98% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 4.52 g | 5.93 g | -24% |
| SFA 17:0 (Margaric acid) | 0.040 g | 0.156 g | -74% |
| SFA 18:0 (Stearic acid) | 1.85 g | 2.28 g | -19% |
| SFA 20:0 (Arachidic acid) | 0.614 g | 1.94 g | -68% |
| SFA 22:0 (Behenic acid) | 1.73 g | 0.621 g | +179% |
| SFA 24:0 (Lignoceric acid) | 0.736 g | 0.272 g | +171% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.052 g | 12.7 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 19.9 g | 44.4 g | -55% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.680 g | 1.92 g | -65% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.114 g | 0.237 g | -52% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.011 g | |
| Fatty acids, total polyunsaturated | 11.3 g | 1.50 g | +656% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 11.3 g | 1.30 g | +766% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.039 g | 0.196 g | -80% |
| 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 | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.012 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 | — | 0 mg | |
| Campesterol | — | 10.0 mg | |
| Beta-sitosterol | — | 145 mg | |
| Tryptophan (EAA) | 0.228 g | — | |
| Threonine (EAA) | 0.518 g | — | |
| Isoleucine (EAA, BCAA) | 0.608 g | — | |
| Leucine (EAA, BCAA) | 1.53 g | — | |
| Lysine (EAA) | 0.672 g | — | |
| Methionine (EAA) | 0.262 g | — | |
| Cystine (conditionally essential) | 0.226 g | — | |
| Phenylalanine (EAA) | 1.19 g | — | |
| Tyrosine (conditionally essential) | 0.819 g | — | |
| Valine (EAA, BCAA) | 0.773 g | — | |
| Arginine (conditionally essential) | 2.73 g | — | |
| Histidine (EAA) | 0.550 g | — | |
| Alanine | 0.905 g | — | |
| Aspartic acid | 3.02 g | — | |
| Glutamic acid | 5.03 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 | — | 1.80 mg | |
| Choline from phosphatidylcholine | — | 30.0 mg | |
| Choline from phosphocholine | — | 1.10 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 11.0 mg | |
| Total Choline | — | 45.0 mg | |
| Iodine | |||
| Iodine mcg/100gB | 0.400 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) nutrition facts Nuts, macadamia nuts, dry roasted, with salt added nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin E (alpha-tocopherol) +942% in Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) Niacin (Vitamin B3) +479% in Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) Biotin (Vitamin B7) +250% in Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program) Selenium, Se +245% in Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)
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