Apple vs. Peanut Butter
Nutrition comparison of Apple and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and peanut butter:
- Both apple and peanut butter are high in dietary fiber.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than apple.
- Peanut butter has signficantly more iron than apple.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) 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 apple has 91% less calories than peanut butter - apple has 52 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Apple has a macronutrient ratio of 2:96:3 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Peanut Butter | |
|---|---|---|
| Protein | 2% | 15% |
| Carbohydrates | 96% | 14% |
| Fat | 3% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 36% less carbohydrates than peanut butter - apple has 13.8g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
The carbs in apple are made of 81% sugar and 19% dietary fiber, whereas the carbs in peanut butter comprise of 39% sugar, 37% dietary fiber and 23% starch.
dietary fiber
Both apple and peanut butter are high in dietary fiber. Peanut butter has 233% more dietary fiber than apple - apple has 2.4g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Apple and peanut butter contain similar amounts of sugar - apple has 10.4g 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 91 times more protein than apple - apple has 0.26g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and apple has 100% less saturated fat than peanut butter - apple has 0.03g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than peanut butter - apple has 4.6mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Apple and peanut butter contain similar amounts of Vitamin A - apple 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 apple - apple has 0.18mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Apple and peanut butter contain similar amounts of Vitamin K - apple has 2.2ug 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.
| Apple | Peanut Butter | |
|---|---|---|
| Thiamin | 0.017 MG | 0.106 MG |
| Riboflavin | 0.026 MG | 0.111 MG |
| Niacin | 0.091 MG | 13.696 MG |
| Pantothenic acid | 0.061 MG | 1.118 MG |
| Vitamin B6 | 0.041 MG | 0.418 MG |
| Folate | 3 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 650% more calcium than apple - apple has 6mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than apple - apple has 0.12mg 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 596% more potassium than apple - apple has 107mg 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 apple per 100 grams.
| Apple | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.078 G |
| Total | 0.009 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than apple per 100 grams.
| Apple | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.043 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Peanut Butter (Peanut butter, chunk style, with salt) .
Apple 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 apple or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and apple has 90% less calories than peanut butter - apple has 52 calories in 100g and peanut butter has 589 calories.
Does apple or peanut butter have more carbohydrates?
By weight, apple has 40% fewer carbohydrates than peanut butter - apple has 13.8g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in apple are made of 80% sugar and 20% dietary fiber, whereas the carbs in peanut butter comprise of 40% sugar, 40% dietary fiber and 20% starch.
Does apple or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 600% more potassium than apple - apple has 107mg of potassium in 100 grams and peanut butter has 745mg of potassium.