Cheese vs. Peanut Butter
Nutrition comparison of Cheese and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and peanut butter:
- Both cheese and peanut butter are high in calcium, calories, protein and saturated fat.
- Cheese has signficantly less carbohydrates than peanut butter.
- Cheese is an excellent source of Vitamin A.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more riboflavin and Vitamin B12.
- Peanut butter has signficantly more Vitamin E than cheese.
- Peanut butter is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and peanut butter are high in calories. Peanut butter has 53% more calories than cheese - cheese has 384 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, cheese is heavier in protein, lighter in carbs and heavier in fat compared to peanut butter per calorie. Cheese has a macronutrient ratio of 25:0:75 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Peanut Butter | |
|---|---|---|
| Protein | 25% | 15% |
| Carbohydrates | ~ | 14% |
| Fat | 75% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has signficantly less carbohydrates than peanut butter - cheese has 0.13g 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 more dietary fiber than cheese - peanut butter has 8g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and peanut butter are high in protein. Cheese is very similar to cheese for protein - cheese has 23.5g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both cheese and peanut butter are high in saturated fat. Cheese has 111% more saturated fat than peanut butter - cheese has 16.1g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Peanut butter has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - cheese has 174ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than peanut butter - cheese has 21iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than cheese - cheese has 0.25mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Cheese and peanut butter contain similar amounts of Vitamin K - cheese has 2.5ug 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, cheese contains more riboflavin and Vitamin B12.
| Cheese | Peanut Butter | |
|---|---|---|
| Thiamin | 0.023 MG | 0.106 MG |
| Riboflavin | 0.318 MG | 0.111 MG |
| Niacin | 0.114 MG | 13.696 MG |
| Pantothenic acid | 0.249 MG | 1.118 MG |
| Vitamin B6 | 0.061 MG | 0.418 MG |
| Folate | 13 UG | 92 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both cheese and peanut butter are high in calcium. Cheese has 13 times more calcium than peanut butter - cheese has 659mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 222% more iron than cheese - cheese has 0.59mg 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 776% more potassium than cheese - cheese has 85mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Cheese | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.078 G |
| Total | 0.332 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than cheese per 100 grams.
| Cheese | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.532 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.532 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: Cheese (Cheese, Mexican blend) and Peanut Butter (Peanut butter, chunk style, with salt) .
Cheese 113g
(
cup
)
|
Daily Values (%) |
Peanut Butter 258g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 434KCAL 22% |
|
5% | calories | 250% |
|
1520KCAL 76% | |
| 0.15G 0.1% |
|
5% | carbohydrates | >999% |
|
56G 22% | |
|
|
5% | dietary fiber | >999% |
|
21G 83% | ||
| 5% | sugar | >999% | 22G | ||||
| 36G 57% |
|
5% | total fat | 258% |
|
129G 201% | |
| 18G 101% |
|
5% | saturated fat | 11% |
|
20G 109% | |
| 8.9G | 5% | monounsaturated fat | 574% | 60G | |||
| 0.98G | 5% | polyunsaturated fat | >999% | 36G | |||
| 107MG | >999% | cholesterol | 5% | ||||
| 686MG 46% |
|
5% | sodium | 83% |
|
1254MG 84% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 197UG 28% |
|
>999% | Vitamin A | 5% |
|
||
| 24IU 5% |
|
>999% | Vitamin D | 5% |
|
||
| 745MG 75% |
|
542% | calcium | 5% |
|
116MG 12% | |
| 0.67MG 4% |
|
5% | iron | 631% |
|
4.9MG 27% | |
| 28MG 9% |
|
5% | magnesium | >999% |
|
413MG 133% | |
| 96MG 4% |
|
5% | potassium | >999% |
|
1922MG 84% | |
| 0.03MG 2% |
|
5% | thiamin (Vit B1) | 797% |
|
0.27MG 25% | |
| 0.36MG 33% |
|
24% | riboflavin (Vit B2) | 5% |
|
0.29MG 26% | |
| 0.13MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
35MG 252% | |
| 0.07MG 5% |
|
5% | Vitamin B6 | >999% |
|
1.1MG 83% | |
| 0.28MG 6% |
|
5% | pantothenic acid (Vit B5) | 935% |
|
2.9MG 58% | |
| 15UG 4% |
|
5% | folate (Vit B9) | >999% |
|
237UG 59% | |
| 1.4UG 58% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.28MG 2% |
|
5% | Vitamin E | >999% |
|
16MG 108% | |
| 2.8UG 3% |
|
115% | Vitamin K | 5% |
|
1.3UG 1% | |
| 27G 53% |
|
5% | protein | 130% |
|
62G 124% | |
| 18MG 4% |
|
5% | choline | 778% |
|
158MG 37% | |
| 0.03MG 2% |
|
5% | copper | >999% |
|
1.5MG 124% | |
| 9.8UG 0.3% |
|
22% | fluoride | 5% |
|
8UG 0.3% | |
| 0.02MG 1% |
|
5% | manganese | >999% |
|
4.6MG 258% | |
| 495MG 71% |
|
5% | phosphorus | 66% |
|
823MG 118% | |
| 17UG 31% |
|
5% | selenium | 24% |
|
21UG 39% | |
| 3.4MG 43% |
|
5% | zinc | 112% |
|
7.2MG 90% | |
| 46G | >999% | Water | 5% | 2.9G | |||
| 5% | Starch | >999% | 13G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin C, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does cheese or peanut butter contain more calories in 100 grams?Both cheese and peanut butter are high in calories. Peanut butter has 50% more calories than cheese - cheese has 384 calories in 100g and peanut butter has 589 calories.
Does cheese or peanut butter contain more calcium?
Both cheese and peanut butter are high in calcium. Cheese has 13 times more calcium than peanut butter - cheese has 659mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does cheese or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 780% more potassium than cheese - cheese has 85mg of potassium in 100 grams and peanut butter has 745mg of potassium.