In the last four to five years, Peanut butter has gained immense popularity and its craze has increased like wildfire. The global market for peanut butter was valued at $2.1B in 2019. As for 2022, its market size has escalated to $5.10B. Further, it is expected to grow at an annual rate of 6.9% per year. The rising trend is due to health awareness and the increase in the demand for protein-rich diets, as well as knowledge of peanut butter benefits. 

But have you ever wondered what’s a better option: peanuts or peanut butter? Peanut butter is made from peanuts, but why do people prefer peanut butter in the battle of peanuts vs. peanut butter? Some even believe that peanut butter is a lot healthier than peanuts. Is it true? 

Suggested read – Peanut Butter vs. Raw Peanuts- Which is better for you?

Let’s find out!

Peanuts vs. Peanut ButterNutrition Breakdown

100-gram of Peanut butter supplies:

  • Carbohydrates: 22 grams of carbs 
  • Protein: 22.5 grams of protein (However, specifically designed High Protein peanut butter can provide more!)
  • Fat: 51 grams of fat

While 100 grams of Raw Peanuts provide:

  • Protein: 25.8 grams of high-quality plant-based protein (if boosted by pea protein isolate) 
  • Carbohydrates: 16.1 grams of carbs
  • Fat: 49.2 grams of fats

Essential Vitamins and Minerals in Peanuts vs. Peanut butter

Peanut butter is nutritious and loaded with essential vitamins and minerals. You may opt for OZiva Natural peanut butter crunchy as it is cholesterol free, has zero trans fat, improves your heart health, boosts energy, and meets your daily protein value. 100 grams of Oziva peanut butter can provide up to 60% vitamins of your daily requirements.  

  • 100 gm of Peanut butter (PB) can fulfil 60% of the daily requirements of Vitamins E. 
  • 3.5 ounces of PB can fulfil 84% Vitamin B3 (niacin) of your daily value 
  • 100 gm PB bestows 29% Vitamin B6 of your daily vitamin requirements.
  • It renders 18% Folate of your daily value.
  • Peanut butter also provides 37% magnesium for your daily requirements
  • It holds 56% copper of your daily value.

On the other hand, peanuts are also enriched in various vitamins and minerals. 

  • Peanuts are rich in Biotin, which helps maintain healthy skin and avoid ageing. It also helps during pregnancy. 
  • Peanuts contain an excellent source of copper. Thus, it helps maintain healthy bones, blood vessels, and immunity. 
  • It contains vitamin B3, which keeps your nervous system healthy and boosts brain functioning. 
  • Peanut contains Folate (vitamin B9 or folic acid) which helps maintain proper cell growth.  
  • They are rich in manganese, which improves heart health.  
  • Peanuts are an excellent source of Vitamin E, which is a powerful antioxidant.  

Does it make you gain weight? 

Scientifically speaking, yes. Peanut butter helps gain weight if you consume it in excess quantity. It contains all the nutritional values that may lead you to gain weight. If you’re looking for the best peanut butter at an affordable price, you may try the Oziva all-natural crunchy peanut butter

On the other hand, peanuts are associated with weight loss. It helps maintain a Lower Body Mass Index (BMI). As per recent reports, it has been observed that peanut eaters have low BMI. This is due to the amino acid content that improves weight regulating hormones. 

The easiest way to gain weight is to eat balanced whole foods (unprocessed) – packed with carbs, proteins, and fat. You may add peanut butter to your diet to add up the required nutrients. 

Is it better to consume peanuts? 

Peanut butter is a paste form of dry-roasted peanuts. It contains additional ingredients to modify the taste and flavours. Let’s see which one is best for your consumption:

When it comes to protein, both peanut and peanut butter belong to the protein-rich category. However, when it’s about calorie consumption, peanut butter is on the higher side. One serving of peanut butter contains 94 calories while peanuts contain about 80.5 calories per serving. 

Peanut butter is rich in Copper, Vitamin B1, and omega-6. In addition, it is a natural source of arginine, an amino acid that may prevent heart and vascular disease by promoting good blood vessel function. Further, peanut butter also helps in managing blood sugar levels and cholesterol. 

The total carbohydrate content of raw peanuts is lower than that of peanut butter. Consequently, peanut butter has a slight edge over raw peanuts.

Hence, both (peanuts and peanut butter) come with their own benefits. They provide almost similar amounts of nutrition and cater to the daily body requirements. However, when it comes to choosing between peanut butter and peanuts, peanut butter is a better choice for the delicious taste and additional benefits. 

To boost energy and improve heart health, you may consider trying out the all-natural OZiva High Protein Peanut Butter. It is filled with 50% heart-healthy monounsaturated and polyunsaturated fats. These fats lower “bad” LDL cholesterol and triglyceride levels, while keeping “good” HDL cholesterol high. 

The OZiva Natural peanut butter and the OZiva High Protein Peanut Butter Crunchy is made from completely natural ingredients with no artificial sweeteners, stabilizers, or preservatives. Besides, it comes with zero added sugar and salt. Hence, it’s absolutely healthy and delicious! 

Can you eat peanut butter regularly? 

Of course, you can eat peanut butter regularly to gain healthy weight. Nevertheless, keep in mind to consume it in moderation, or you might gain a lot more weight than you need. 

Also, be mindful that some peanut butter brands add additional flavours, sugar, oils and fats, which may lead to some potential health threats. For the best result, search out for all-natural peanut butter without these additionally added components.  If you are looking for peanut butter with high protein, you may opt for the Oziva High Protein Peanut Butter Crunchy. It is nutrient-rich and delicious peanut butter – with 30% protein, 50% healthy fat, dietary fibre, and several vitamins & minerals. It helps improve heart health and boost energy. Furthermore, it’s free of cholesterol or trans fats.


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