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  6. Salmon raw vs. Peanut butter

Salmon raw vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between Salmon raw and Peanut butter

  • Salmon raw is richer in Vitamin B12, Selenium, and Vitamin B6, yet Peanut butter is richer in Manganese, Magnesium, Vitamin B3, Fiber, Phosphorus, and Copper.
  • Daily need coverage for Vitamin B12 from Salmon raw is 133% higher.
  • Salmon raw contains 9 times more Selenium than Peanut butter. Salmon raw contains 36.5µg of Selenium, while Peanut butter contains 4.1µg.
  • Salmon raw contains less Saturated Fat.

Food types used in this article are Fish, salmon, Atlantic, wild, raw and Peanut butter, smooth style, without salt.

Infographic

Salmon raw vs Peanut butter infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
1
:
9
Peanut butter
Peanut butter
Contains more Selenium +790.2%
Contains more Calcium +308.3%
Contains more Iron +117.5%
Contains more Magnesium +479.3%
Contains more Phosphorus +67.5%
Contains more Potassium +13.9%
Contains less Sodium -61.4%
Contains more Zinc +292.2%
Contains more Copper +68.8%
Contains more Manganese +10306.3%
Salmon raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 30% 21% 86% 44% 6% 18% 84% 3% 200%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Selenium +790.2%
Contains more Calcium +308.3%
Contains more Iron +117.5%
Contains more Magnesium +479.3%
Contains more Phosphorus +67.5%
Contains more Potassium +13.9%
Contains less Sodium -61.4%
Contains more Zinc +292.2%
Contains more Copper +68.8%
Contains more Manganese +10306.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Salmon raw
Salmon raw
6
:
5
Peanut butter
Peanut butter
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B2 +97.9%
Contains more Vitamin B5 +46.4%
Contains more Vitamin B6 +85.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +66.8%
Contains more Folate +248%
Salmon raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 57% 88% 148% 100% 189% 19% 398% 0%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +50.7%
Contains more Vitamin B2 +97.9%
Contains more Vitamin B5 +46.4%
Contains more Vitamin B6 +85.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B3 +66.8%
Contains more Folate +248%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Salmon raw
Salmon raw
2
:
3
Peanut butter
Peanut butter
Contains more Water +5469.1%
Contains more Other +84.1%
Contains more Protein +11.9%
Contains more Fats +710.1%
Contains more Carbs +∞%
Salmon raw
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Water +5469.1%
Contains more Other +84.1%
Contains more Protein +11.9%
Contains more Fats +710.1%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Salmon raw
Salmon raw
1
:
2
Peanut butter
Peanut butter
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +1133.5%
Contains more Polyunsaturated fat +393.7%
Salmon raw
17% 37% 45%
Saturated Fat: 0.981 g
Monounsaturated Fat: 2.103 g
Polyunsaturated fat: 2.539 g
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -90.5%
Contains more Monounsaturated Fat +1133.5%
Contains more Polyunsaturated fat +393.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon raw Peanut butter
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Salmon raw Peanut butter Opinion
Net carbs 0g 17.31g Peanut butter
Protein 19.84g 22.21g Peanut butter
Fats 6.34g 51.36g Peanut butter
Carbs 0g 22.31g Peanut butter
Calories 142kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Salmon raw
Fiber 0g 5g Peanut butter
Calcium 12mg 49mg Peanut butter
Iron 0.8mg 1.74mg Peanut butter
Magnesium 29mg 168mg Peanut butter
Phosphorus 200mg 335mg Peanut butter
Potassium 490mg 558mg Peanut butter
Sodium 44mg 17mg Peanut butter
Zinc 0.64mg 2.51mg Peanut butter
Copper 0.25mg 0.422mg Peanut butter
Manganese 0.016mg 1.665mg Peanut butter
Selenium 36.5µg 4.1µg Salmon raw
Vitamin A 40IU 0IU Salmon raw
Vitamin A RAE 12µg 0µg Salmon raw
Vitamin E 9.1mg Peanut butter
Vitamin B1 0.226mg 0.15mg Salmon raw
Vitamin B2 0.38mg 0.192mg Salmon raw
Vitamin B3 7.86mg 13.112mg Peanut butter
Vitamin B5 1.664mg 1.137mg Salmon raw
Vitamin B6 0.818mg 0.441mg Salmon raw
Folate 25µg 87µg Peanut butter
Vitamin B12 3.18µg 0µg Salmon raw
Vitamin K 0.3µg Peanut butter
Tryptophan 0.222mg 0.231mg Peanut butter
Threonine 0.87mg 0.525mg Salmon raw
Isoleucine 0.914mg 0.616mg Salmon raw
Leucine 1.613mg 1.546mg Salmon raw
Lysine 1.822mg 0.681mg Salmon raw
Methionine 0.587mg 0.265mg Salmon raw
Phenylalanine 0.775mg 1.202mg Peanut butter
Valine 1.022mg 0.782mg Salmon raw
Histidine 0.584mg 0.557mg Salmon raw
Cholesterol 55mg 0mg Peanut butter
Trans Fat 0.075g Salmon raw
Saturated Fat 0.981g 10.325g Salmon raw
Omega-3 - DHA 1.115g 0g Salmon raw
Omega-3 - EPA 0.321g 0g Salmon raw
Omega-3 - DPA 0.287g 0g Salmon raw
Monounsaturated Fat 2.103g 25.941g Peanut butter
Polyunsaturated fat 2.539g 12.535g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Salmon raw Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
83%
Salmon raw
62%
Peanut butter
Minerals Daily Need Coverage Score
49%
Salmon raw
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Salmon raw
Salmon raw is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Salmon raw
Salmon raw is lower in Saturated Fat (difference - 9.344g)
Which food is lower in glycemic index?
Salmon raw
Salmon raw is lower in glycemic index (difference - 14)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 27mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 55mg)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $10.2)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.