Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Salmon vs. Peanut butter — In-Depth Nutrition Comparison

Compare

A recap on differences between Salmon and Peanut butter

  • Salmon is higher in Vitamin B12, Vitamin D, and Selenium, yet Peanut butter is higher in Manganese, Vitamin E , Copper, Magnesium, and Vitamin B3.
  • Salmon covers your daily Vitamin B12 needs 117% more than Peanut butter.
  • The amount of Cholesterol in Peanut butter is lower.

Food varieties used in this article are Fish, salmon, Atlantic, farmed, cooked, dry heat and Peanut butter, smooth style, without salt.

Infographic

Salmon 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.
Contains more Selenium +909.8%
Contains more Calcium +226.7%
Contains more Iron +411.8%
Contains more Magnesium +460%
Contains more Phosphorus +32.9%
Contains more Potassium +45.3%
Contains less Sodium -72.1%
Contains more Zinc +483.7%
Contains more Copper +761.2%
Contains more Manganese +10306.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains more Selenium +909.8%
Contains more Calcium +226.7%
Contains more Iron +411.8%
Contains more Magnesium +460%
Contains more Phosphorus +32.9%
Contains more Potassium +45.3%
Contains less Sodium -72.1%
Contains more Zinc +483.7%
Contains more Copper +761.2%
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
7
:
Contains more Vitamin A +∞%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B5 +29.7%
Contains more Vitamin B6 +46.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +698.2%
Contains more Vitamin B2 +42.2%
Contains more Vitamin B3 +63%
Contains more Folate +155.9%
Contains more Vitamin K +200%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 23% 393% 13% 86% 32% 151% 89% 150% 26% 350% 1%
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 D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +126.7%
Contains more Vitamin B5 +29.7%
Contains more Vitamin B6 +46.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin E +698.2%
Contains more Vitamin B2 +42.2%
Contains more Vitamin B3 +63%
Contains more Folate +155.9%
Contains more Vitamin K +200%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +5164.2%
Contains more Fats +315.9%
Contains more Carbs +∞%
Contains more Other +261.3%
Equal in Protein - 22.21
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
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 +5164.2%
Contains more Fats +315.9%
Contains more Carbs +∞%
Contains more Other +261.3%
Equal in Protein - 22.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +520.4%
Contains more Polyunsaturated fat +175.3%
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -76.8%
Contains more Monounsaturated Fat +520.4%
Contains more Polyunsaturated fat +175.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Salmon 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 Peanut butter Opinion
Net carbs 0g 17.31g Peanut butter
Protein 22.1g 22.21g Peanut butter
Fats 12.35g 51.36g Peanut butter
Carbs 0g 22.31g Peanut butter
Calories 206kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 0g 10.49g Salmon
Fiber 0g 5g Peanut butter
Calcium 15mg 49mg Peanut butter
Iron 0.34mg 1.74mg Peanut butter
Magnesium 30mg 168mg Peanut butter
Phosphorus 252mg 335mg Peanut butter
Potassium 384mg 558mg Peanut butter
Sodium 61mg 17mg Peanut butter
Zinc 0.43mg 2.51mg Peanut butter
Copper 0.049mg 0.422mg Peanut butter
Manganese 0.016mg 1.665mg Peanut butter
Selenium 41.4µg 4.1µg Salmon
Vitamin A 230IU 0IU Salmon
Vitamin A RAE 69µg 0µg Salmon
Vitamin E 1.14mg 9.1mg Peanut butter
Vitamin D 526IU 0IU Salmon
Vitamin D 13.1µg 0µg Salmon
Vitamin C 3.7mg 0mg Salmon
Vitamin B1 0.34mg 0.15mg Salmon
Vitamin B2 0.135mg 0.192mg Peanut butter
Vitamin B3 8.045mg 13.112mg Peanut butter
Vitamin B5 1.475mg 1.137mg Salmon
Vitamin B6 0.647mg 0.441mg Salmon
Folate 34µg 87µg Peanut butter
Vitamin B12 2.8µg 0µg Salmon
Vitamin K 0.1µg 0.3µg Peanut butter
Tryptophan 0.248mg 0.231mg Salmon
Threonine 0.969mg 0.525mg Salmon
Isoleucine 1.018mg 0.616mg Salmon
Leucine 1.796mg 1.546mg Salmon
Lysine 2.03mg 0.681mg Salmon
Methionine 0.654mg 0.265mg Salmon
Phenylalanine 0.863mg 1.202mg Peanut butter
Valine 1.139mg 0.782mg Salmon
Histidine 0.651mg 0.557mg Salmon
Cholesterol 63mg 0mg Peanut butter
Trans Fat 0.075g Salmon
Saturated Fat 2.397g 10.325g Salmon
Omega-3 - DHA 1.457g 0g Salmon
Omega-3 - EPA 0.69g 0g Salmon
Omega-3 - DPA 0.17g 0g Salmon
Monounsaturated Fat 4.181g 25.941g Peanut butter
Polyunsaturated fat 4.553g 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 Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
110%
Salmon
62%
Peanut butter
Minerals Daily Need Coverage Score
44%
Salmon
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Salmon
Salmon is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated Fat?
Salmon
Salmon is lower in Saturated Fat (difference - 7.928g)
Which food is lower in glycemic index?
Salmon
Salmon is lower in glycemic index (difference - 14)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 44mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 63mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.