Peanut Butter vs. White Sugar
Nutrition comparison of Peanut Butter and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and white sugar:
- Both white sugar and peanut butter are high in calories.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than white sugar.
- Peanut butter has signficantly more iron than white sugar.
- 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: Peanut Butter (Peanut butter, chunk style, with salt) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and peanut butter are high in calories. Peanut butter has 52% more calories than white sugar - white sugar has 387 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | White Sugar | |
|---|---|---|
| Protein | 15% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 71% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and peanut butter has 78% less carbohydrates than white sugar - white sugar has 100g 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 white sugar comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than white sugar - peanut butter has 8g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and peanut butter has 92% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has more protein than white sugar - peanut butter has 24.1g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Peanut butter is high in saturated fat and white sugar has less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than white sugar - peanut butter has 6.3mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
Vitamin K
Peanut butter and white sugar contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanut Butter | White Sugar | |
|---|---|---|
| Thiamin | 0.106 MG | ~ |
| Riboflavin | 0.111 MG | 0.019 MG |
| Niacin | 13.696 MG | ~ |
| Pantothenic acid | 1.118 MG | ~ |
| Vitamin B6 | 0.418 MG | ~ |
| Folate | 92 UG | ~ |
Minerals
calcium
Peanut butter is a great source of calcium and it has 44 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than white sugar - white sugar has 0.05mg 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 371 times more potassium than white sugar - white sugar has 2mg of potassium per 100 grams and peanut butter has 745mg of potassium.
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 Peanut Butter or White Sugar .
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and White Sugar (Sugar, granulated) .
Peanut Butter 100g
(
100 g
)
|
Daily Values (%) |
White Sugar 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 589KCAL 30% |
|
52% | calories | 5% |
|
387KCAL 19% | |
| 22G 9% |
|
5% | carbohydrates | 355% |
|
100G 40% | |
| 8G 32% |
|
>999% | dietary fiber | 5% |
|
||
| 8.4G | 5% | sugar | >999% | 100G | |||
| 50G 78% |
|
>999% | total fat | 5% |
|
||
| 7.6G 42% |
|
>999% | saturated fat | 5% |
|
||
| 23G | >999% | monounsaturated fat | 5% | ||||
| 14G | >999% | polyunsaturated fat | 5% | ||||
| 486MG 32% |
|
>999% | sodium | 5% |
|
1MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 45MG 5% |
|
>999% | calcium | 5% |
|
1MG 0.1% | |
| 1.9MG 11% |
|
>999% | iron | 5% |
|
0.05MG 0.3% | |
| 160MG 52% |
|
>999% | magnesium | 5% |
|
||
| 745MG 32% |
|
>999% | potassium | 5% |
|
2MG 0.1% | |
| 0.11MG 10% |
|
>999% | thiamin (Vit B1) | 5% |
|
||
| 0.11MG 10% |
|
448% | riboflavin (Vit B2) | 5% |
|
0.02MG 2% | |
| 14MG 98% |
|
>999% | niacin (Vit B3) | 5% |
|
||
| 0.42MG 32% |
|
>999% | Vitamin B6 | 5% |
|
||
| 1.1MG 22% |
|
>999% | pantothenic acid (Vit B5) | 5% |
|
||
| 92UG 23% |
|
>999% | folate (Vit B9) | 5% |
|
||
| 6.3MG 42% |
|
>999% | Vitamin E | 5% |
|
||
| 0.5UG 1% |
|
>999% | Vitamin K | 5% |
|
||
| 24G 48% |
|
>999% | protein | 5% |
|
||
| 61MG 14% |
|
>999% | choline | 5% |
|
||
| 0.58MG 48% |
|
>999% | copper | 5% |
|
0.01MG 1% | |
| 3.1UG 0.1% |
|
>999% | fluoride | 5% |
|
||
| 1.8MG 100% |
|
>999% | manganese | 5% |
|
0MG 0.2% | |
| 319MG 46% |
|
>999% | phosphorus | 5% |
|
||
| 8.2UG 15% |
|
>999% | selenium | 5% |
|
0.6UG 1% | |
| 2.8MG 35% |
|
>999% | zinc | 5% |
|
0.01MG 0.1% | |
| 1.1G | >999% | Water | 5% | 0.02G | |||
| 4.9G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin A, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does white sugar or peanut butter contain more calories in 100 grams?Both white sugar and peanut butter are high in calories. Peanut butter has 50% more calories than white sugar - white sugar has 387 calories in 100g and peanut butter has 589 calories.
Does white sugar or peanut butter have more carbohydrates?
By weight, white sugar is high in carbohydrates and peanut butter has 80% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and peanut butter has 21.6g of carbohydrates. the carbs in peanut butter are made of 40% sugar, 40% dietary fiber and 20% starch, whereas the carbs in white sugar comprise of 100% sugar.
Does white sugar or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 371 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and peanut butter has 745mg of potassium.