USDA-derived comparison
Peanut Butter vs Peanuts
Peanuts leads for Folate, Vitamin B1 and Iron per 100g, while Peanut Butter holds its own elsewhere.
Who each is for: Choose peanuts for folate and vitamin B1.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Peanut Butter
Typical serving: 1 tbsp (16g)
27/100
No clear per-100g leads, which is a result in itself.
Full Peanut Butter pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Peanut Butter | Peanuts |
|---|---|---|
| Calories | 588 kcal | 567 kcal |
| Protein | 25 g | 26 g |
| Carbs | 20 g | 16 g |
| Fat | 50 g | 49 g |
| Fiber | 6 g | 9 g |
| Sat fat | 10 g | 6 g |
| Sodium | 426 mg | 18 mg |
| Potassium | 649 mg | 705 mg |
| Calcium | 49 mg | 92 mg |
| Iron | 1.9 mg | 4.6 mg |
| Magnesium | 168 mg | 168 mg |
| Zinc | 2.9 mg | 3.3 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 87 µg | 240 µg |
Servings differ: 1 tbsp of peanut butter is about 16g, a handful of peanuts about 28g. Scale accordingly before deciding anything on the 100g basis alone.
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