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.
Detailed nutritional comparison of margarine 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: 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.


Image of Margarine src
Image of Peanut Butter src

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 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 Margarine or Peanut Butter .

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) .

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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.