Yogurt vs. Peanut Butter
Nutrition comparison of Yogurt and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and peanut butter:
- Both yogurt and peanut butter are high in calcium.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than yogurt.
- Peanut butter has signficantly more iron than yogurt.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
- Yogurt has 3.6 times less carbohydrates than peanut butter.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) 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 yogurt has 90% less calories than peanut butter - yogurt has 61 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, yogurt is heavier in protein, heavier in carbs and much lighter in fat compared to peanut butter per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Peanut Butter | |
|---|---|---|
| Protein | 22% | 15% |
| Carbohydrates | 30% | 14% |
| Fat | 48% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 3.6 times less carbohydrates than peanut butter - yogurt has 4.7g 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 yogurt comprise of 100% sugar.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than yogurt - peanut butter has 8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and peanut butter contain similar amounts of sugar - yogurt has 4.7g 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 593% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and yogurt has 72% less saturated fat than peanut butter - yogurt has 2.1g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
cholesterol
Peanut butter has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and peanut butter contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than peanut butter - yogurt has 27ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Yogurt and peanut butter contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than yogurt - yogurt has 0.06mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Yogurt and peanut butter contain similar amounts of Vitamin K - yogurt has 0.2ug 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, yogurt contains more Vitamin B12. Both yogurt and peanut butter contain significant amounts of riboflavin.
| Yogurt | Peanut Butter | |
|---|---|---|
| Thiamin | 0.029 MG | 0.106 MG |
| Riboflavin | 0.142 MG | 0.111 MG |
| Niacin | 0.075 MG | 13.696 MG |
| Pantothenic acid | 0.389 MG | 1.118 MG |
| Vitamin B6 | 0.032 MG | 0.418 MG |
| Folate | 7 UG | 92 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both yogurt and peanut butter are high in calcium. Yogurt has 169% more calcium than peanut butter - yogurt has 121mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than yogurt - yogurt 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 381% more potassium than yogurt - yogurt has 155mg 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 yogurt per 100 grams.
| Yogurt | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.078 G |
| Total | 0.027 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than yogurt per 100 grams.
| Yogurt | Peanut Butter | |
|---|---|---|
| linoleic acid | 0.065 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Peanut Butter (Peanut butter, chunk style, with salt) .
Yogurt 245g
(
cup
)
|
Daily Values (%) |
Peanut Butter 258g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 149KCAL 8% |
|
5% | calories | 920% |
|
1520KCAL 76% | |
| 11G 5% |
|
5% | carbohydrates | 409% |
|
56G 22% | |
|
|
5% | dietary fiber | >999% |
|
21G 83% | ||
| 11G | 5% | sugar | 100% | 22G | |||
| 8G 12% |
|
5% | total fat | >999% |
|
129G 201% | |
| 5.1G 29% |
|
5% | saturated fat | 292% |
|
20G 109% | |
| 2.2G | 5% | monounsaturated fat | >999% | 60G | |||
| 0.23G | 5% | polyunsaturated fat | >999% | 36G | |||
| 32MG | >999% | cholesterol | 5% | ||||
| 113MG 8% |
|
5% | sodium | >999% |
|
1254MG 84% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 66UG 10% |
|
>999% | Vitamin A | 5% |
|
||
| 1.2MG 2% |
|
>999% | Vitamin C | 5% |
|
||
| 4.9IU 1% |
|
>999% | Vitamin D | 5% |
|
||
| 296MG 30% |
|
155% | calcium | 5% |
|
116MG 12% | |
| 0.12MG 1% |
|
5% | iron | >999% |
|
4.9MG 27% | |
| 29MG 10% |
|
5% | magnesium | >999% |
|
413MG 133% | |
| 380MG 17% |
|
5% | potassium | 406% |
|
1922MG 84% | |
| 0.07MG 7% |
|
5% | thiamin (Vit B1) | 285% |
|
0.27MG 25% | |
| 0.35MG 32% |
|
21% | riboflavin (Vit B2) | 5% |
|
0.29MG 26% | |
| 0.18MG 1% |
|
5% | niacin (Vit B3) | >999% |
|
35MG 252% | |
| 0.08MG 6% |
|
5% | Vitamin B6 | >999% |
|
1.1MG 83% | |
| 0.95MG 19% |
|
5% | pantothenic acid (Vit B5) | 205% |
|
2.9MG 58% | |
| 17UG 4% |
|
5% | folate (Vit B9) | >999% |
|
237UG 59% | |
| 0.91UG 38% |
|
>999% | Vitamin B12 | 5% |
|
||
| 0.15MG 1% |
|
5% | Vitamin E | >999% |
|
16MG 108% | |
| 0.49UG 1% |
|
5% | Vitamin K | 165% |
|
1.3UG 1% | |
| 8.5G 17% |
|
5% | protein | 629% |
|
62G 124% | |
| 37MG 9% |
|
5% | choline | 327% |
|
158MG 37% | |
| 0.02MG 2% |
|
5% | copper | >999% |
|
1.5MG 124% | |
| 29UG 1% |
|
262% | fluoride | 5% |
|
8UG 0.3% | |
| 0.01MG 1% |
|
5% | manganese | >999% |
|
4.6MG 258% | |
| 233MG 33% |
|
5% | phosphorus | 253% |
|
823MG 118% | |
| 5.4UG 10% |
|
5% | selenium | 289% |
|
21UG 39% | |
| 1.4MG 18% |
|
5% | zinc | 414% |
|
7.2MG 90% | |
| 215G | >999% | Water | 5% | 2.9G | |||
| 5% | Starch | >999% | 13G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, biotin (Vit B7), trans fat. |
|||||||
FAQ
Does yogurt or peanut butter contain more calories in 100 grams?Peanut butter is high in calories and yogurt has 90% less calories than peanut butter - yogurt has 61 calories in 100g and peanut butter has 589 calories.
Does yogurt or peanut butter contain more calcium?
Both yogurt and peanut butter are high in calcium. Yogurt has 170% more calcium than peanut butter - yogurt has 121mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does yogurt or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 380% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and peanut butter has 745mg of potassium.