Peanut Butter vs. Pork
Nutrition comparison of Peanut Butter and Cooked Pork
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
cooked
pork
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and pork:
- Both pork and peanut butter are high in calories, potassium, protein and saturated fat.
- Peanut butter has signficantly more Vitamin E than pork.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber.
- Pork has more thiamin and Vitamin B12, however, peanut butter contains more niacin, pantothenic acid and folate.
- Pork has signficantly less carbohydrates than peanut butter.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Pork (Pork, fresh, ground, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pork and peanut butter are high in calories. Peanut butter has 98% more calories than pork - pork has 297 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is much lighter in protein, heavier in carbs and heavier in fat compared to pork per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for pork, 36:0:65 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Pork | |
|---|---|---|
| Protein | 15% | 36% |
| Carbohydrates | 14% | ~ |
| Fat | 71% | 65% |
| Alcohol | ~ | ~ |
carbohydrates
Pork has signficantly less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and pork does not contain significant amounts.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than pork - peanut butter has 8g of dietary fiber per 100 grams and pork does not contain significant amounts.
sugar
Pork has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and pork does not contain significant amounts.
Protein
protein
Both pork and peanut butter are high in protein. Pork has a little more protein (7%) than peanut butter by weight - pork has 25.7g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Both pork and peanut butter are high in saturated fat. Pork is very similar to peanut butter for saturated fat - pork has 7.7g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Peanut butter has less cholesterol than pork - pork has 94mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin C
Pork has more Vitamin C than peanut butter - pork has 0.7mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Pork and peanut butter contain similar amounts of Vitamin A - pork has 2ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Pork has more Vitamin D than peanut butter - pork has 21iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than pork - pork has 0.21mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Peanut butter and pork contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and pork does not contain significant amounts.
The B Vitamins
Pork has more thiamin and Vitamin B12, however, peanut butter contains more niacin, pantothenic acid and folate. Both peanut butter and pork contain significant amounts of riboflavin and Vitamin B6.
| Peanut Butter | Pork | |
|---|---|---|
| Thiamin | 0.106 MG | 0.706 MG |
| Riboflavin | 0.111 MG | 0.22 MG |
| Niacin | 13.696 MG | 4.206 MG |
| Pantothenic acid | 1.118 MG | 0.52 MG |
| Vitamin B6 | 0.418 MG | 0.391 MG |
| Folate | 92 UG | 6 UG |
| Vitamin B12 | ~ | 0.54 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 105% more calcium than pork - pork has 22mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 47% more iron than pork - pork has 1.3mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both pork and peanut butter are high in potassium. Peanut butter has 106% more potassium than pork - pork has 362mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanut butter and pork contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Pork | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.07 G |
| Total | 0.078 G | 0.07 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than pork per 100 grams.
| Peanut Butter | Pork | |
|---|---|---|
| other omega 6 | ~ | 0.08 G |
| linoleic acid | 13.854 G | 1.64 G |
| Total | 13.854 G | 1.72 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: Peanut Butter (Peanut butter, chunk style, with salt) and Pork (Pork, fresh, ground, cooked) .
Peanut Butter g
()
|
Daily Values (%) |
Cooked Pork 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 pork or peanut butter contain more calories in 100 grams?Both pork and peanut butter are high in calories. Peanut butter has 100% more calories than pork - pork has 297 calories in 100g and peanut butter has 589 calories.
Is pork or peanut butter better for protein?
Both pork and peanut butter are high in protein. Pork has a little more protein ( 10%) than peanut butter by weight - pork has 25.7g of protein per 100 grams and peanut butter has 24.1g of protein.
Does pork or peanut butter contain more potassium?
Both pork and peanut butter are high in potassium. Peanut butter has 110% more potassium than pork - pork has 362mg of potassium in 100 grams and peanut butter has 745mg of potassium.