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  6. Peanut butter vs. Salmon

Peanut butter vs. Salmon — In-Depth Nutrition Comparison

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A recap on differences between Peanut butter and Salmon

  • Peanut butter is higher in Manganese, Vitamin E , Copper, Magnesium, and Vitamin B3, yet Salmon is higher in Vitamin B12, Vitamin D, and Selenium.
  • Salmon covers your daily Vitamin B12 needs 117% more than Peanut butter.
  • Peanut butter contains 104 times more Manganese than Salmon. While Peanut butter contains 1.665mg of Manganese, Salmon contains only 0.016mg.
  • The amount of Saturated Fat in Salmon is lower.

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

Infographic

Peanut butter vs Salmon 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.
Peanut butter
Peanut butter
9
:
1
Salmon
Salmon
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%
Contains more Selenium +909.8%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 13% 22% 108% 34% 8% 12% 17% 3% 226%
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%
Contains more Selenium +909.8%

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.
Peanut butter
Peanut butter
5
:
7
Salmon
Salmon
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%
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 +∞%
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%
Salmon
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%
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%
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 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
4
:
1
Salmon
Salmon
Contains more Fats +315.9%
Contains more Carbs +∞%
Contains more Other +261.3%
Contains more Water +5164.2%
Equal in Protein - 22.1
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
Salmon
22% 12% 65%
Protein: 22.1 g
Fats: 12.35 g
Carbs: 0 g
Water: 64.75 g
Other: 0.8 g
Contains more Fats +315.9%
Contains more Carbs +∞%
Contains more Other +261.3%
Contains more Water +5164.2%
Equal in Protein - 22.1

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Salmon
Salmon
Contains more Monounsaturated Fat +520.4%
Contains more Polyunsaturated fat +175.3%
Contains less Saturated Fat -76.8%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Salmon
22% 38% 41%
Saturated Fat: 2.397 g
Monounsaturated Fat: 4.181 g
Polyunsaturated fat: 4.553 g
Contains more Monounsaturated Fat +520.4%
Contains more Polyunsaturated fat +175.3%
Contains less Saturated Fat -76.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Salmon
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 Peanut butter Salmon Opinion
Net carbs 17.31g 0g Peanut butter
Protein 22.21g 22.1g Peanut butter
Fats 51.36g 12.35g Peanut butter
Carbs 22.31g 0g Peanut butter
Calories 598kcal 206kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 0g Salmon
Fiber 5g 0g Peanut butter
Calcium 49mg 15mg Peanut butter
Iron 1.74mg 0.34mg Peanut butter
Magnesium 168mg 30mg Peanut butter
Phosphorus 335mg 252mg Peanut butter
Potassium 558mg 384mg Peanut butter
Sodium 17mg 61mg Peanut butter
Zinc 2.51mg 0.43mg Peanut butter
Copper 0.422mg 0.049mg Peanut butter
Manganese 1.665mg 0.016mg Peanut butter
Selenium 4.1µg 41.4µg Salmon
Vitamin A 0IU 230IU Salmon
Vitamin A RAE 0µg 69µg Salmon
Vitamin E 9.1mg 1.14mg Peanut butter
Vitamin D 0IU 526IU Salmon
Vitamin D 0µg 13.1µg Salmon
Vitamin C 0mg 3.7mg Salmon
Vitamin B1 0.15mg 0.34mg Salmon
Vitamin B2 0.192mg 0.135mg Peanut butter
Vitamin B3 13.112mg 8.045mg Peanut butter
Vitamin B5 1.137mg 1.475mg Salmon
Vitamin B6 0.441mg 0.647mg Salmon
Folate 87µg 34µg Peanut butter
Vitamin B12 0µg 2.8µg Salmon
Vitamin K 0.3µg 0.1µg Peanut butter
Tryptophan 0.231mg 0.248mg Salmon
Threonine 0.525mg 0.969mg Salmon
Isoleucine 0.616mg 1.018mg Salmon
Leucine 1.546mg 1.796mg Salmon
Lysine 0.681mg 2.03mg Salmon
Methionine 0.265mg 0.654mg Salmon
Phenylalanine 1.202mg 0.863mg Peanut butter
Valine 0.782mg 1.139mg Salmon
Histidine 0.557mg 0.651mg Salmon
Cholesterol 0mg 63mg Peanut butter
Trans Fat 0.075g Salmon
Saturated Fat 10.325g 2.397g Salmon
Omega-3 - DHA 0g 1.457g Salmon
Omega-3 - EPA 0g 0.69g Salmon
Omega-3 - DPA 0g 0.17g Salmon
Monounsaturated Fat 25.941g 4.181g Peanut butter
Polyunsaturated fat 12.535g 4.553g 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
Peanut butter Salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/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.