Peanut Butter vs. Onion
Nutrition comparison of Peanut Butter and Onion
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
onion
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and onion:
- Onion has 57% less carbohydrates than peanut butter.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than onion.
- Peanut butter has signficantly more iron than onion.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Onion (Onions, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and onion has 93% less calories than peanut butter - onion has 40 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to onion per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for onion, 11:87:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Onion | |
|---|---|---|
| Protein | 15% | 11% |
| Carbohydrates | 14% | 87% |
| Fat | 71% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Onion has 57% less carbohydrates than peanut butter - onion has 9.3g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 371% more dietary fiber than onion - onion has 1.7g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Onion has 50% less sugar than peanut butter - onion has 4.2g 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 20 times more protein than onion - onion has 1.1g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and onion has 99% less saturated fat than peanut butter - onion has 0.04g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Onion has more Vitamin C than peanut butter - onion has 7.4mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Onion and peanut butter contain similar amounts of Vitamin A - onion has 0.6ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than onion - onion has 0.02mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Onion and peanut butter contain similar amounts of Vitamin K - onion has 0.4ug 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.
| Peanut Butter | Onion | |
|---|---|---|
| Thiamin | 0.106 MG | 0.046 MG |
| Riboflavin | 0.111 MG | 0.027 MG |
| Niacin | 13.696 MG | 0.116 MG |
| Pantothenic acid | 1.118 MG | 0.123 MG |
| Vitamin B6 | 0.418 MG | 0.12 MG |
| Folate | 92 UG | 19 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 96% more calcium than onion - onion has 23mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than onion - onion has 0.21mg 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 410% more potassium than onion - onion has 146mg 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 onion per 100 grams.
| Peanut Butter | Onion | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.004 G |
| Total | 0.078 G | 0.004 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than onion per 100 grams.
| Peanut Butter | Onion | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.013 G |
| Total | 14.494 G | 0.013 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: Peanut Butter (Peanut butter, chunk style, with salt) and Onion (Onions, raw) .
Peanut Butter g
()
|
Daily Values (%) |
Onion 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 onion or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and onion has 90% less calories than peanut butter - onion has 40 calories in 100g and peanut butter has 589 calories.
Does onion or peanut butter have more carbohydrates?
By weight, onion has 60% fewer carbohydrates than peanut butter - onion has 9.3g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does onion or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 410% more potassium than onion - onion has 146mg of potassium in 100 grams and peanut butter has 745mg of potassium.