Peanut butter vs Cookies

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

Peanut butter, smooth style, with salt is higher in more vitamins & minerals

Calories (kcal)

Peanut butter 597
Cookies 430

Protein (g)

Peanut butter 22.5
Cookies 5.79

Carbs (g)

Peanut butter 22.3
Cookies 69.6

Fat (g)

Peanut butter 51.1
Cookies 14.3

Fiber (g)

Peanut butter 4.80
Cookies 3.30

Quick answers

Which has more protein?

Peanut butter, smooth style, with salt — 22.5g vs 5.79g per 100g.

Which has fewer calories?

Cookies, oatmeal, soft, with raisins — 430 vs 597 kcal per 100g.

Which is more nutrient-dense?

Peanut butter, smooth 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 Cookies
Energy
Energy 597 kcal 430 kcal
Macronutrients
Water 1.18 g 8.85 g
Protein 22.5 g 5.79 g
Total lipid (fat) 51.1 g 14.3 g
Carbohydrate, by difference 22.3 g 69.6 g
Fiber, total dietary 4.80 g 3.30 g
Sugars, Total 10.5 g 34.8 g
Fats & Fatty Acids
Fatty acids, total saturated 10.1 g 4.78 g
Fatty acids, total monounsaturated 25.4 g 4.00 g
Fatty acids, total trans 0.060 g 0.040 g
Vitamins
Thiamin (Vitamin B1) 0.138 mg 0.295 mg
Riboflavin (Vitamin B2) 0.191 mg 0.218 mg
Niacin (Vitamin B3) 13.3 mg 2.11 mg
Pantothenic acid (Vitamin B5) 1.11 mg 0.400 mg
Vitamin B-6 — Pyridoxine 0.444 mg 0.070 mg
Biotin (Vitamin B7) 86.0 ug 34.0 ug
Vitamin E (alpha-tocopherol) 9.11 mg 2.69 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 49.0 mg 29.0 mg
Iron, Fe 1.73 mg 2.28 mg
Magnesium, Mg 169 mg 32.4 mg
Phosphorus, P 339 mg 111 mg
Potassium, K 564 mg 245 mg
Sodium, Na 429 mg 314 mg
Zinc, Zn 2.54 mg 0.620 mg
Copper, Cu 0.420 mg 0.141 mg
Manganese, Mn 1.68 mg 0.755 mg
Selenium, Se 4.10 ug 6.00 ug
Other Nutrients
Energy (Atwater General Factors) 639 kcal 430 kcal
Energy (Atwater Specific Factors) 597 kcal —
Energy 2500 kj 1800 kj
Nitrogen 4.11 g 0.930 g
Total fat (NLEA) 47.9 g 13.7 g
Ash 2.91 g 1.44 g
Carbohydrate, by summation 19.0 g 67.9 g
Sucrose 10.2 g 15.1 g
Glucose 0.140 g 7.58 g
Fructose 0.130 g 11.1 g
Lactose 0 g 0 g
Maltose 0 g 1.01 g
Galactose 0 g 0 g
Starch 3.63 g 29.8 g
Vitamin E — Beta-Tocopherol (β-Tocopherol) 0.520 mg 0.220 mg
Vitamin E — Gamma-Tocopherol (γ-Tocopherol) 7.54 mg 5.27 mg
Vitamin E — Delta-Tocopherol (δ-Tocopherol) 0.690 mg 2.40 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) 0 mg 0.800 mg
Vitamin E — Beta-Tocotrienol (β-Tocotrienol) 0 mg 0.380 mg
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) 0 mg 0.510 mg
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) 0 mg 0 mg
Vitamin K1 — Phylloquinone — 17.1 ug
Vitamin K (Dihydrophylloquinone — K1 reduced form) — 0 ug
SFA 4:0 (Butyric acid) 0 g 0.011 g
SFA 6:0 (Caproic acid) 0 g 0 g
SFA 8:0 (Caprylic acid) 0 g 0.014 g
SFA 10:0 (Capric acid) 0 g 0.011 g
SFA 11:0 (Undecanoic acid) 0 g 0 g
SFA 12:0 (Lauric acid) 0 g 0.074 g
SFA 14:0 (Myristic acid) 0.021 g 0.064 g
SFA 15:0 (Pentadecanoic acid) 0.006 g 0.005 g
SFA 16:0 (Palmitic acid) 4.75 g 2.23 g
SFA 17:0 (Margaric acid) 0.047 g 0.014 g
SFA 18:0 (Stearic acid) 2.16 g 2.25 g
SFA 20:0 (Arachidic acid) 0.712 g 0.048 g
SFA 22:0 (Behenic acid) 1.67 g 0.038 g
SFA 24:0 (Lignoceric acid) 0.729 g 0.016 g
MUFA 14:1 c 0 g 0 g
MUFA 15:1 (Pentadecenoic acid) 0 g 0 g
MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) 0.030 g 0.019 g
MUFA 17:1 (Heptadecenoic acid) 0.029 g 0.005 g
MUFA 17:1 c 0.029 g 0.005 g
MUFA 18:1 c (Omega-9, Oleic acid — cis) 24.7 g 3.90 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0.578 g —
MUFA 20:1 c 0.578 g 0.068 g
MUFA 22:1 c (Omega-9, Erucic acid — cis) 0.044 g 0.004 g
MUFA 22:1 n-9 — 0.004 g
MUFA 24:1 c (Omega-9, Nervonic acid — cis) 0 g 0.003 g
Fatty acids, total polyunsaturated 12.3 g 4.89 g
PUFA 18:2 c 12.2 g 4.22 g
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) 12.2 g 4.21 g
PUFA 18:2 CLAs 0.011 g 0.006 g
PUFA 18:3 c 0.028 g 0.657 g
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) 0.027 g 0.632 g
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) 0.001 g 0.025 g
PUFA 18:3i 0 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g 0 g
PUFA 20:2 c 0.008 g 0.004 g
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) 0.008 g 0.004 g
PUFA 20:3 c 0.010 g 0 g
PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) 0.010 g 0 g
PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) 0 g 0 g
PUFA 20:3 n-9 (Omega-9, Mead acid) 0 g 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) 0.018 g 0.007 g
PUFA 20:4c 0.018 g 0.007 g
PUFA 20:5c 0 g 0.004 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g 0.004 g
PUFA 22:2 (Docosadienoic acid) 0 g 0 g
PUFA 22:5 c 0 g 0 g
PUFA 22:4 (Omega-6, Adrenic acid) 0 g 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g 0 g
PUFA 22:6 c 0 g 0.001 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g 0.001 g
Fatty acids, total trans-monoenoic 0.035 g 0.020 g
TFA 16:1 t 0 g 0 g
TFA 18:1 t 0.034 g 0.020 g
TFA 22:1 t 0.001 g 0 g
Fatty acids, total trans-dienoic 0.024 g 0.020 g
TFA 18:2 t not further defined 0.024 g 0.020 g
Fatty acids, total trans-polyenoic — 0 g
TFA 18:3 t — 0 g

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

Peanut butter, smooth style, with salt nutrition facts Cookies, oatmeal, soft, with raisins nutrition facts Compare other foods →

Dig deeper — biggest differences

Vitamin B-6 — Pyridoxine +534% in Peanut butter, smooth style, with salt Niacin (Vitamin B3) +530% in Peanut butter, smooth style, with salt Magnesium, Mg +422% in Peanut butter, smooth style, with salt Zinc, Zn +310% in Peanut butter, smooth style, with salt

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