Milk vs. Peanut Butter
Nutrition comparison of Milk and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and peanut butter:
- Both milk and peanut butter are high in calcium.
- Milk has 3.4 times less carbohydrates than peanut butter.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than milk.
- Peanut butter has signficantly more iron than milk.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 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 milk has 92% less calories than peanut butter - milk has 50 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, milk is heavier in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Milk has a macronutrient ratio of 27:38:35 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Peanut Butter | |
|---|---|---|
| Protein | 27% | 15% |
| Carbohydrates | 38% | 14% |
| Fat | 35% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 3.4 times less carbohydrates than peanut butter - milk has 4.8g 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 milk comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than milk - peanut butter has 8g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Milk and peanut butter contain similar amounts of sugar - milk has 5.1g 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 629% more protein than milk - milk has 3.3g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and milk has 83% less saturated fat than peanut butter - milk has 1.3g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Both milk and peanut butter are low in trans fat - milk has 0.09g of trans fat per 100 grams and peanut butter does not contain significant amounts.
cholesterol
Both milk and peanut butter are low in cholesterol - milk has 8mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin C
Milk and peanut butter contain similar amounts of Vitamin C - milk has 0.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Milk has more Vitamin A than peanut butter - milk has 55ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Milk has more Vitamin D than peanut butter - milk has 49iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than milk - milk has 0.03mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Milk and peanut butter contain similar amounts of Vitamin K - milk has 0.2ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, milk contains more Vitamin B12. Both milk and peanut butter contain significant amounts of riboflavin.
| Milk | Peanut Butter | |
|---|---|---|
| Thiamin | 0.039 MG | 0.106 MG |
| Riboflavin | 0.185 MG | 0.111 MG |
| Niacin | 0.092 MG | 13.696 MG |
| Pantothenic acid | 0.356 MG | 1.118 MG |
| Vitamin B6 | 0.038 MG | 0.418 MG |
| Folate | 5 UG | 92 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both milk and peanut butter are high in calcium. Milk has 167% more calcium than peanut butter - milk has 120mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than milk - milk has 0.02mg 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 432% more potassium than milk - milk has 140mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than milk per 100 grams.
| Milk | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.078 G |
| Total | 0.008 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than milk per 100 grams.
| Milk | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.004 G | 0.64 G |
| linoleic acid | 0.062 G | 13.854 G |
| Total | 0.066 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: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Peanut Butter (Peanut butter, chunk style, with salt) .
Milk 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 milk or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and milk has 90% less calories than peanut butter - milk has 50 calories in 100g and peanut butter has 589 calories.
Does milk or peanut butter have more carbohydrates?
By weight, milk has 3.4 times fewer carbohydrates than peanut butter - milk has 4.8g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in peanut butter are made of 40% sugar, 40% dietary fiber and 20% starch, whereas the carbs in milk comprise of 100% sugar.
Does milk or peanut butter contain more calcium?
Both milk and peanut butter are high in calcium. Milk has 170% more calcium than peanut butter - milk has 120mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does milk or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 430% more potassium than milk - milk has 140mg of potassium in 100 grams and peanut butter has 745mg of potassium.