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.
Detailed nutritional comparison of apple 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: 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.


Image of Apple src
Image of Peanut Butter src

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 2:95:3 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 95% 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Apple or Peanut Butter .

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) .

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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.