Blueberry vs. Peanut Butter
Nutrition comparison of Blueberry and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and peanut butter:
- Both blueberry and peanut butter are high in dietary fiber.
- Blueberry has signficantly more Vitamin C than peanut butter.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than blueberry.
- Peanut butter has signficantly more iron than blueberry.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of potassium and protein.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and blueberry has 90% less calories than peanut butter - blueberry has 57 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, blueberry is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Blueberry has a macronutrient ratio of 5:91:5 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Peanut Butter | |
|---|---|---|
| Protein | 5% | 15% |
| Carbohydrates | 91% | 14% |
| Fat | 5% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Blueberry has 33% less carbohydrates than peanut butter - blueberry has 14.5g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both blueberry and peanut butter are high in dietary fiber. Peanut butter has 233% more dietary fiber than blueberry - blueberry has 2.4g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Blueberry and peanut butter contain similar amounts of sugar - blueberry has 10g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 31 times more protein than blueberry - blueberry has 0.74g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and blueberry has 100% less saturated fat than peanut butter - blueberry has 0.03g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Blueberry has signficantly more Vitamin C than peanut butter - blueberry has 9.7mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Blueberry and peanut butter contain similar amounts of Vitamin A - blueberry has 3ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than blueberry - blueberry has 0.57mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Blueberry and peanut butter contain similar amounts of Vitamin K - blueberry has 19.3ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Blueberry | Peanut Butter | |
|---|---|---|
| Thiamin | 0.037 MG | 0.106 MG |
| Riboflavin | 0.041 MG | 0.111 MG |
| Niacin | 0.418 MG | 13.696 MG |
| Pantothenic acid | 0.124 MG | 1.118 MG |
| Vitamin B6 | 0.052 MG | 0.418 MG |
| Folate | 6 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 650% more calcium than blueberry - blueberry has 6mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than blueberry - blueberry has 0.28mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 868% more potassium than blueberry - blueberry has 77mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.078 G |
| Total | 0.058 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than blueberry per 100 grams.
| Blueberry | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.088 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.088 G | 14.494 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Blueberry (Blueberries, raw) and Peanut Butter (Peanut butter, chunk style, with salt) .
Blueberry g
()
|
Daily Values (%) |
Peanut Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does blueberry or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and blueberry has 90% less calories than peanut butter - blueberry has 57 calories in 100g and peanut butter has 589 calories.
Does blueberry or peanut butter have more carbohydrates?
By weight, blueberry has 30% fewer carbohydrates than peanut butter - blueberry has 14.5g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does blueberry or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 870% more potassium than blueberry - blueberry has 77mg of potassium in 100 grams and peanut butter has 745mg of potassium.