Egg White vs. Peanut Butter

Nutrition comparison of Egg White and Peanut Butter


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of egg white versus peanut butter (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in egg white and peanut butter:

  • Both egg white and peanut butter are high in protein.
  • Egg white has 10.8 times less sugar than peanut butter.
  • Egg white has 28.5 times less carbohydrates than peanut butter.
  • Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
  • Peanut butter has signficantly more Vitamin E than egg white.
  • Peanut butter has signficantly more iron than egg white.
  • Peanut butter is a great source of calcium.
  • Peanut butter is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of egg white 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: Egg White (Egg, white, raw, fresh) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Egg White src
Image of Peanut Butter src

Calories and Carbs

calories

Peanut butter is high in calories and egg white has 91% less calories than peanut butter - egg white has 52 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to peanut butter per calorie. Egg white has a macronutrient ratio of 91:6:3 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Egg White Peanut Butter
Protein 91% 15%
Carbohydrates 6% 14%
Fat 3% 71%
Alcohol ~ ~

carbohydrates

Egg white has 28.5 times less carbohydrates than peanut butter - egg white has 0.73g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

The carbs in peanut butter are made of 39% sugar, 37% dietary fiber and 23% starch, whereas the carbs in egg white comprise of 100% sugar.

dietary fiber

Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than egg white - peanut butter has 8g of dietary fiber per 100 grams and egg white does not contain significant amounts.

sugar

Egg white has 10.8 times less sugar than peanut butter - egg white has 0.71g of sugar per 100 grams and peanut butter has 8.4g of sugar.



Protein

protein

Both egg white and peanut butter are high in protein. Peanut butter has 121% more protein than egg white - egg white has 10.9g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and egg white has less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and egg white does not contain significant amounts.

Vitamins

Vitamin E

Peanut butter has signficantly more Vitamin E than egg white - peanut butter has 6.3mg of Vitamin E per 100 grams and egg white does not contain significant amounts.

Vitamin K

Peanut butter and egg white contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and egg white does not contain significant amounts.

The B Vitamins

Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.

Egg White Peanut Butter
Thiamin 0.004 MG 0.106 MG
Riboflavin 0.439 MG 0.111 MG
Niacin 0.105 MG 13.696 MG
Pantothenic acid 0.19 MG 1.118 MG
Vitamin B6 0.005 MG 0.418 MG
Folate 4 UG 92 UG
Vitamin B12 0.09 UG ~

Minerals

calcium

Peanut butter is a great source of calcium and it has 543% more calcium than egg white - egg white has 7mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Peanut butter has signficantly more iron than egg white - egg white has 0.08mg 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 357% more potassium than egg white - egg white has 163mg of potassium per 100 grams and peanut butter has 745mg of potassium.




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: Egg White (Egg, white, raw, fresh) and Peanut Butter (Peanut butter, chunk style, with salt) .

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