Margarine vs. Peanut Butter
Nutrition comparison of Margarine and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
margarine
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in margarine and peanut butter:
- Both margarine and peanut butter are high in calories and saturated fat.
- Margarine has 29.8 times less carbohydrates than peanut butter.
- Margarine has signficantly more Vitamin K than peanut butter.
- Margarine is a great source of Vitamin E.
- Margarine is an excellent source of Vitamin A.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, margarine contains more Vitamin B12.
- Peanut butter has signficantly more iron than margarine.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both margarine and peanut butter are high in calories. Margarine has 22% more calories than peanut butter - margarine has 717 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, margarine is lighter in protein, lighter in carbs and much heavier in fat compared to peanut butter per calorie. Margarine has a macronutrient ratio of 0:0:100 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Margarine | Peanut Butter | |
|---|---|---|
| Protein | ~ | 15% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Margarine has 29.8 times less carbohydrates than peanut butter - margarine has 0.7g 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 margarine - peanut butter has 8g of dietary fiber per 100 grams and margarine does not contain significant amounts.
sugar
Margarine has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and margarine does not contain significant amounts.
Protein
protein
Peanut butter is an excellent source of protein and it has 149 times more protein than margarine - margarine has 0.16g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both margarine and peanut butter are high in saturated fat. Margarine has 100% more saturated fat than peanut butter - margarine has 15.2g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Margarine is high in trans fat and peanut butter has less trans fat than margarine - margarine has 14.9g of trans fat per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin C
Margarine and peanut butter contain similar amounts of Vitamin C - margarine has 0.2mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Margarine is an excellent source of Vitamin A and it has more Vitamin A than peanut butter - margarine has 819ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Margarine is a great source of Vitamin E and it has 43% more Vitamin E than peanut butter - margarine has 9mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Margarine has signficantly more Vitamin K than peanut butter - margarine has 93ug 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, however, margarine contains more Vitamin B12.
| Margarine | Peanut Butter | |
|---|---|---|
| Thiamin | 0.01 MG | 0.106 MG |
| Riboflavin | 0.037 MG | 0.111 MG |
| Niacin | 0.023 MG | 13.696 MG |
| Pantothenic acid | ~ | 1.118 MG |
| Vitamin B6 | 0.009 MG | 0.418 MG |
| Folate | 1 UG | 92 UG |
| Vitamin B12 | 0.1 UG | ~ |
Minerals
calcium
Peanut butter is a great source of calcium and it has 14 times more calcium than margarine - margarine has 3mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than margarine - margarine has 0.06mg 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 40 times more potassium than margarine - margarine has 18mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, margarine has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Margarine | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 2.04 G | 0.078 G |
| DPA | 0.006 G | ~ |
| Total | 2.046 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, both margarine and peanut butter contain significant amounts of linoleic acid.
| Margarine | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.261 G | 0.64 G |
| linoleic acid | 22.252 G | 13.854 G |
| Total | 22.513 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: Margarine (Margarine, regular, 80% fat, composite, stick, with salt) and Peanut Butter (Peanut butter, chunk style, with salt) .
Margarine 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 margarine or peanut butter contain more calories in 100 grams?Both margarine and peanut butter are high in calories. Margarine has 20% more calories than peanut butter - margarine has 717 calories in 100g and peanut butter has 589 calories.
Does margarine or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 40 times more potassium than margarine - margarine has 18mg of potassium in 100 grams and peanut butter has 745mg of potassium.