Whole Milk vs. Peanut Butter
Nutrition comparison of Whole Milk and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole milk
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole milk and peanut butter:
- Both whole milk and peanut butter are high in calcium.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than whole milk.
- Peanut butter has signficantly more iron than whole milk.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
- Whole milk has 3.4 times less carbohydrates than peanut butter.
- Whole milk has signficantly more Vitamin D than peanut butter.
USDA sources for nutritional information: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and whole milk has 90% less calories than peanut butter - whole milk has 61 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, whole milk is heavier in protein, heavier in carbs and much lighter in fat compared to peanut butter per calorie. Whole milk has a macronutrient ratio of 21:32:48 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Milk | Peanut Butter | |
|---|---|---|
| Protein | 21% | 15% |
| Carbohydrates | 32% | 14% |
| Fat | 48% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Whole milk has 3.4 times less carbohydrates than peanut butter - whole milk has 4.8g 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 whole milk comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than whole milk - peanut butter has 8g of dietary fiber per 100 grams and whole milk does not contain significant amounts.
sugar
Whole milk and peanut butter contain similar amounts of sugar - whole milk has 5.1g 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 664% more protein than whole milk - whole milk has 3.2g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and whole milk has 75% less saturated fat than peanut butter - whole milk has 1.9g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Peanut butter has less cholesterol than whole milk - whole milk has 10mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin A
Whole milk has more Vitamin A than peanut butter - whole milk has 46ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Whole milk has signficantly more Vitamin D than peanut butter - whole milk has 51iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than whole milk - whole milk has 0.07mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Whole milk and peanut butter contain similar amounts of Vitamin K - whole milk has 0.3ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, whole milk contains more Vitamin B12. Both whole milk and peanut butter contain significant amounts of riboflavin.
| Whole Milk | Peanut Butter | |
|---|---|---|
| Thiamin | 0.046 MG | 0.106 MG |
| Riboflavin | 0.169 MG | 0.111 MG |
| Niacin | 0.089 MG | 13.696 MG |
| Pantothenic acid | 0.373 MG | 1.118 MG |
| Vitamin B6 | 0.036 MG | 0.418 MG |
| Folate | 5 UG | 92 UG |
| Vitamin B12 | 0.45 UG | ~ |
Minerals
calcium
Both whole milk and peanut butter are high in calcium. Whole milk has 151% more calcium than peanut butter - whole milk has 113mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than whole milk - whole milk has 0.03mg 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 464% more potassium than whole milk - whole milk has 132mg 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 whole milk and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Whole Milk | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.075 G | 0.078 G |
| Total | 0.075 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than whole milk per 100 grams.
| Whole Milk | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.12 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.12 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: Whole Milk (Milk, whole, 3.25% milkfat, with added vitamin D) and Peanut Butter (Peanut butter, chunk style, with salt) .
Whole Milk g
()
|
Daily Values (%) |
Peanut Butter 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 whole milk or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and whole milk has 90% less calories than peanut butter - whole milk has 61 calories in 100g and peanut butter has 589 calories.
Does whole milk or peanut butter have more carbohydrates?
By weight, whole milk has 3.4 times fewer carbohydrates than peanut butter - whole milk has 4.8g 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 whole milk comprise of 100% sugar.
Does whole milk or peanut butter contain more calcium?
Both whole milk and peanut butter are high in calcium. Whole milk has 150% more calcium than peanut butter - whole milk has 113mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does whole milk or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 460% more potassium than whole milk - whole milk has 132mg of potassium in 100 grams and peanut butter has 745mg of potassium.