Peanut Butter vs Cheese: Which is Healthier? Nutritional Comparison & Benefits
- When choosing a post-workout snack, peanut butter and cheese are popular options.
- Expert Insights D'Souza notes that one slice of cheese has about 62 calories, 0.8 g of carbs, 5 g of fat, and 3.4 g of protein.
- D'Souza highlights that cheese offers more protein per calorie and fewer carbs.
Peanut Butter vs. Cheese: Which Is Healthier?
When choosing a post-workout snack, peanut butter and cheese are popular options. Each has unique nutritional benefits. Fitness coach Ralston D’Souza recently compared them based on a video he shared.
Nutritional Values
-
Cheese Slice (about 20 g):
- Calories: 50-70
- Protein: 3-5 g
- Fat: 4-6 g
- Carbohydrates: 1-2 g
- Calcium: 100-150 mg
- Sodium: ~200 mg
- Peanut Butter (2 tablespoons):
- Calories: 190-200
- Protein: 7-8 g
- Fat: 16 g
- Carbohydrates: 6-7 g
- Vitamin C: 2 mg
- Magnesium: 50 mg
- Sodium: 5-100 mg
Expert Insights
D’Souza notes that one slice of cheese has about 62 calories, 0.8 g of carbs, 5 g of fat, and 3.4 g of protein. In contrast, one tablespoon of peanut butter has 95 calories, 3.5 g of carbs, 8 g of fat, and 3.5 g of protein. Both options provide similar protein levels, but cheese has fewer calories and carbohydrates.
D’Souza highlights that cheese offers more protein per calorie and fewer carbs. Additionally, cheese is a complete protein, unlike peanut butter. He advises that portion control is essential. Measuring cheese is easier than measuring peanut butter, which can lead to overconsumption.
Additional Considerations
A study on FoodStruct suggests cheese is higher in saturated fat and sodium but is rich in zinc, phosphorus, and several vitamins. Peanut butter, while higher in calories and carbs, has more unsaturated fats and key minerals.
In summary, while both snacks have benefits, cheese may be a better choice due to its lower calorie content and balanced nutritional profile. If you prefer peanut butter, enjoy it but switch to cheese if you seek variety.