Peanut Butter vs Peanuts
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Peanut Butter vs Peanuts: nutrition per 100 g
| Per 100 g | Peanut Butter | Peanuts |
|---|---|---|
| Calories | 588 kcal | 588 kcal |
| Protein | 21.9 g | 23.2 g |
| Carbohydrate | 24 g | 26.5 g |
| Fat | 49.5 g | 43.3 g |
| Fibre | 5.2 g | 8 g |
| Allergens | Peanuts | Peanuts |
Vitamins and minerals per 100 g
| Nutrient | Peanut Butter | Peanuts |
|---|---|---|
| Calcium, Ca | 54 mg | 49.13 mg |
| Choline, total | 95.53 mg | 52.5 mg |
| Copper, Cu | 0.57 mg | 0.46 mg |
| Folate, DFE | 35 ug | 240 ug |
| Folate, food | 35 ug | 240 ug |
| Folate, total | 118 ug | 240 ug |
| Iron, Fe | 2.16 mg | 1.55 mg |
| Magnesium, Mg | 179 mg | 179.7 mg |
| Manganese, Mn | 1.36 mg | 1.68 mg |
| Niacin | 13.16 mg | 12.07 mg |
| Pantothenic acid | 1.04 mg | 1.77 mg |
| Phosphorus, P | 335 mg | 380.4 mg |
| Potassium, K | 592 mg | 635.6 mg |
| Riboflavin | 0.16 mg | 0.14 mg |
| Selenium, Se | 40.4 ug | 17.81 ug |
| Sodium, Na | 476 mg | 1.49 mg |
| Thiamin | 0.11 mg | 0.64 mg |
| Vitamin B-6 | 0.13 mg | 0.35 mg |
| Zinc, Zn | 2.67 mg | 2.78 mg |
Peanut Butter is higher in fat. Peanuts is higher in fibre. That makes Peanut Butter more relevant when you want a richer, higher-fat option, and Peanuts when you want more fibre for fullness and digestion.
Full nutrition facts: Peanut Butter · Peanuts
Bottom line
Per 100 g, Peanut Butter provides 588 kcal, 21.9 g protein, 24 g carbohydrate, 49.5 g fat and 5.2 g fiber; Peanuts provides 588 kcal, 23.2 g protein, 26.5 g carbohydrate, 43.3 g fat and 8 g fiber.
Looking beyond the macronutrients, Peanut Butter is the better source of sodium, selenium, while Peanuts is the better source of folate (see the vitamins and minerals table below).
Peanut butter is ground peanuts, sometimes with added oil, sugar and salt — which explains the extra fat, less fiber and much higher sodium. Natural peanut butter with only peanuts and salt closes most of the gap.
In short: for fiber and digestion, Peanuts. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.