Pasta vs. Peanut Butter

Nutrition comparison of Pasta and Peanut Butter


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

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

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

  • Both pasta and peanut butter are high in calories, dietary fiber, potassium and protein.
  • Pasta has 68% less sugar than peanut butter.
  • Pasta has more thiamin, riboflavin and folate, however, peanut butter contains more pantothenic acid and Vitamin B6.
  • Pasta is an excellent source of iron.
  • Peanut butter has signficantly more Vitamin E than pasta.
  • Peanut butter is a great source of calcium.
Detailed nutritional comparison of pasta 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: Pasta (Pasta, dry, enriched) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Pasta src
Image of Peanut Butter src

Calories and Carbs

calories

Both pasta and peanut butter are high in calories. Peanut butter has 59% more calories than pasta - pasta has 371 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, pasta is much heavier in carbs, much lighter in fat and similar to peanut butter for protein. Pasta has a macronutrient ratio of 14:82:4 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Pasta Peanut Butter
Protein 14% 15%
Carbohydrates 82% 14%
Fat 4% 71%
Alcohol ~ ~

carbohydrates

Pasta is high in carbohydrates and peanut butter has 71% less carbohydrates than pasta - pasta has 74.7g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

dietary fiber

Both pasta and peanut butter are high in dietary fiber. Peanut butter has 150% more dietary fiber than pasta - pasta has 3.2g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

Pasta has 68% less sugar than peanut butter - pasta has 2.7g of sugar per 100 grams and peanut butter has 8.4g of sugar.

Protein

protein

Both pasta and peanut butter are high in protein. Peanut butter has 85% more protein than pasta - pasta has 13g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and pasta has 96% less saturated fat than peanut butter - pasta has 0.28g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

Vitamins

Vitamin E

Peanut butter has signficantly more Vitamin E than pasta - pasta has 0.11mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Pasta and peanut butter contain similar amounts of Vitamin K - pasta has 0.1ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.

The B Vitamins

Pasta has more thiamin, riboflavin and folate, however, peanut butter contains more pantothenic acid and Vitamin B6. Both pasta and peanut butter contain significant amounts of niacin.

Pasta Peanut Butter
Thiamin 0.891 MG 0.106 MG
Riboflavin 0.4 MG 0.111 MG
Niacin 7.177 MG 13.696 MG
Pantothenic acid 0.431 MG 1.118 MG
Vitamin B6 0.142 MG 0.418 MG
Folate 237 UG 92 UG

Minerals

calcium

Peanut butter is a great source of calcium and it has 114% more calcium than pasta - pasta has 21mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Pasta is an excellent source of iron and it has 74% more iron than peanut butter - pasta has 3.3mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Both pasta and peanut butter are high in potassium. Peanut butter has 234% more potassium than pasta - pasta has 223mg of potassium per 100 grams and peanut butter has 745mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than pasta per 100 grams.

Pasta Peanut Butter
alpha linoleic acid 0.024 G 0.078 G
Total 0.024 G 0.078 G

omega 6s

Comparing omega-6 fatty acids, peanut butter has more linoleic acid than pasta per 100 grams.

Pasta Peanut Butter
linoleic acid 0.54 G 13.854 G
other omega 6 ~ 0.64 G
Total 0.54 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: Pasta (Pasta, dry, enriched) and Peanut Butter (Peanut butter, chunk style, with salt) .

Pasta g

()
Daily Values (%)

Peanut Butter g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does pasta or peanut butter contain more calories in 100 grams?
Both pasta and peanut butter are high in calories. Peanut butter has 60% more calories than pasta - pasta has 371 calories in 100g and peanut butter has 589 calories.

Does pasta or peanut butter have more carbohydrates?
By weight, pasta is high in carbohydrates and peanut butter has 70% fewer carbohydrates than pasta - pasta has 74.7g of carbs for 100g and peanut butter has 21.6g of carbohydrates.

Does pasta or peanut butter contain more iron?
Pasta is an abundant source of iron and it has 70% more iron than peanut butter - pasta has 3.3mg of iron in 100 grams and peanut butter has 1.9mg of iron.

Does pasta or peanut butter contain more potassium?
Both pasta and peanut butter are high in potassium. Peanut butter has 230% more potassium than pasta - pasta has 223mg of potassium in 100 grams and peanut butter has 745mg of potassium.

Compare Food