Egg vs. Peanut Butter

Nutrition comparison of Egg and Peanut Butter


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg versus peanut butter (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg and peanut butter:

  • Both egg and peanut butter are high in calcium, calories and protein.
  • Egg has 21.7 times less sugar than peanut butter.
  • Egg has 28.9 times less carbohydrates than peanut butter.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A.
  • For omega-3 fatty acids, egg has more dha than peanut butter.
  • Peanut butter has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin and Vitamin B12.
  • Peanut butter has signficantly more Vitamin E than egg.
  • Peanut butter is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of egg and peanut butter is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Egg src
Image of Peanut Butter src

Calories and Carbs

calories

Both egg and peanut butter are high in calories. Peanut butter has 312% more calories than egg - egg has 143 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to peanut butter per calorie. Egg has a macronutrient ratio of 36:2:62 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg Peanut Butter
Protein 36% 15%
Carbohydrates 2% 14%
Fat 62% 71%
Alcohol ~ ~

carbohydrates

Egg has 28.9 times less carbohydrates than peanut butter - egg has 0.72g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

The carbs in peanut butter are made of 39% sugar, 37% dietary fiber and 23% starch, whereas the carbs in egg comprise of 100% sugar.

dietary fiber

Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than egg - peanut butter has 8g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg has 21.7 times less sugar than peanut butter - egg has 0.37g of sugar per 100 grams and peanut butter has 8.4g of sugar.



Protein

protein

Both egg and peanut butter are high in protein. Peanut butter has 92% more protein than egg - egg has 12.6g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and egg has 59% less saturated fat than peanut butter - egg has 3.1g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

trans fat

Both egg and peanut butter are low in trans fat - egg has 0.04g of trans fat per 100 grams and peanut butter does not contain significant amounts.

cholesterol

Egg is high in cholesterol and peanut butter has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - egg has 160ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than peanut butter - egg has 82iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.

Vitamin E

Peanut butter has signficantly more Vitamin E than egg - egg has 1.1mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Egg and peanut butter contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.

The B Vitamins

Peanut butter has more thiamin, niacin and Vitamin B6, however, egg contains more riboflavin and Vitamin B12. Both egg and peanut butter contain significant amounts of pantothenic acid and folate.

Egg Peanut Butter
Thiamin 0.04 MG 0.106 MG
Riboflavin 0.457 MG 0.111 MG
Niacin 0.075 MG 13.696 MG
Pantothenic acid 1.533 MG 1.118 MG
Vitamin B6 0.17 MG 0.418 MG
Folate 47 UG 92 UG
Vitamin B12 0.89 UG ~

Minerals

calcium

Both egg and peanut butter are high in calcium. Egg has 24% more calcium than peanut butter - egg has 56mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Egg and peanut butter contain similar amounts of iron - egg has 1.8mg 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 440% more potassium than egg - egg has 138mg of potassium per 100 grams and peanut butter has 745mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, egg has more DHA than peanut butter per 100 grams. Both egg and peanut butter contain significant amounts of alpha linoleic acid (ALA).

Egg Peanut Butter
alpha linoleic acid 0.048 G 0.078 G
DHA 0.058 G ~
DPA 0.007 G ~
Total 0.113 G 0.078 G

omega 6s

Comparing omega-6 fatty acids, peanut butter has more linoleic acid than egg per 100 grams.

Egg Peanut Butter
other omega 6 0.003 G 0.64 G
linoleic acid 1.555 G 13.854 G
Total 1.558 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: Egg (Egg, whole, raw, fresh) and Peanut Butter (Peanut butter, chunk style, with salt) .

Egg g

()
Daily Values (%)

Peanut Butter g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


Compare Food