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.
Detailed nutritional comparison of cheese 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: Cheese (Cheese, Mexican blend) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Peanut Butter src

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) .

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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.