White Bread vs. Peanut Butter

Q: Does white bread or peanut butter have more calories?

Both white bread and peanut butter are high in calories . Peanut butter has 147% more calories than white bread - white bread has 238 calories per 100 grams and peanut butter has 589 calories. For macronutrient ratios, white bread is much heavier in carbs, much lighter in fat and similar to peanut butter for protein. White bread has a macronutrient ratio of 18:74:8 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does white bread or peanut butter contain more protein?

Both white bread and peanut butter are high in protein . Peanut butter has 126% more protein than white bread - white bread has 10.7g of protein per 100 grams and peanut butter has 24.1g of protein.

Nutrition comparison of White Bread and Peanut Butter

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

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

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
Visualize

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

Both white bread and peanut butter are high in calcium, calories, dietary fiber and protein.
Peanut butter has signficantly more Vitamin E than white bread.
Peanut butter is an excellent source of potassium.
White bread has more thiamin and riboflavin, however, peanut butter contains more niacin, pantothenic acid and Vitamin B6.
White bread is an excellent source of iron.

Detailed nutritional comparison of white bread 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: White Bread (Bread, white wheat) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.

White Bread src

Peanut Butter src

Calories and Carbs

calories

Both white bread and peanut butter are high in calories. Peanut butter has 147% more calories than white bread - white bread has 238 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, white bread is much heavier in carbs, much lighter in fat and similar to peanut butter for protein. White bread has a macronutrient ratio of 18:74:8 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	White Bread	Peanut Butter
Protein	18%	15%
Carbohydrates	74%	14%
Fat	8%	71%
Alcohol	~	~

carbohydrates

White bread is high in carbohydrates and peanut butter has 51% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

dietary fiber

Both white bread and peanut butter are high in dietary fiber. White bread has 15% more dietary fiber than peanut butter - white bread has 9.2g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

White bread and peanut butter contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and peanut butter has 8.4g of sugar.

Protein

protein

Both white bread and peanut butter are high in protein. Peanut butter has 126% more protein than white bread - white bread has 10.7g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and white bread has 92% less saturated fat than peanut butter - white bread has 0.63g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

trans fat

Both white bread and peanut butter are low in trans fat - white bread has 0.03g of trans fat per 100 grams and peanut butter does not contain significant amounts.

Vitamins

Vitamin A

White bread and peanut butter contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.

Vitamin E

Peanut butter has signficantly more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

White bread and peanut butter contain similar amounts of Vitamin K - white bread has 7.7ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.

The B Vitamins

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

	White Bread	Peanut Butter
Thiamin	0.51 MG	0.106 MG
Riboflavin	0.255 MG	0.111 MG
Niacin	4.455 MG	13.696 MG
Pantothenic acid	0.455 MG	1.118 MG
Vitamin B6	0.08 MG	0.418 MG
Folate	127 UG	92 UG

Minerals

calcium

Both white bread and peanut butter are high in calcium. White bread has 14 times more calcium than peanut butter - white bread has 684mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

White bread is an excellent source of iron and it has 157% more iron than peanut butter - white bread has 4.9mg 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 487% more potassium than white bread - white bread has 127mg 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 white bread and peanut butter contain significant amounts of alpha linoleic acid (ALA).

	White Bread	Peanut Butter
alpha linoleic acid	0.083 G	0.078 G
EPA	0.003 G	~
Total	0.086 G	0.078 G

omega 6s

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

	White Bread	Peanut Butter
other omega 6	0.005 G	0.64 G
linoleic acid	0.879 G	13.854 G
Total	0.884 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: White Bread (Bread, white wheat) and Peanut Butter (Peanut butter, chunk style, with salt) .

White Bread g ()	Daily Values (%)
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

Food	Amount	Action
White Bread	cup
Peanut Butter	cup

FAQ

Does white bread or peanut butter contain more calories in 100 grams?
Both white bread and peanut butter are high in calories. Peanut butter has 150% more calories than white bread - white bread has 238 calories in 100g and peanut butter has 589 calories.

Does white bread or peanut butter have more carbohydrates?
By weight, white bread is high in carbohydrates and peanut butter has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and peanut butter has 21.6g of carbohydrates.

Does white bread or peanut butter contain more calcium?
Both white bread and peanut butter are high in calcium. White bread has 14 times more calcium than peanut butter - white bread has 684mg of calcium in 100 grams and peanut butter has 45mg of calcium.

Does white bread or peanut butter contain more iron?
White bread is an abundant source of iron and it has 160% more iron than peanut butter - white bread has 4.9mg of iron in 100 grams and peanut butter has 1.9mg of iron.

Does white bread or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 490% more potassium than white bread - white bread has 127mg of potassium in 100 grams and peanut butter has 745mg of potassium.

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