Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Oils and Sauces
  4. Peanut butter
  5. Compare
  6. Peanut butter vs. Wheat

Peanut butter vs. Wheat — In-Depth Nutrition Comparison

Compare

What are the differences between Peanut butter and Wheat?

  • Peanut butter is higher in Vitamin B3, Vitamin E , Magnesium, Vitamin B6, Manganese, Phosphorus, Copper, and Folate, however, Wheat is richer in Selenium.
  • Peanut butter's daily need coverage for Vitamin B3 is 68% more.
  • Wheat contains 134 times less Saturated Fat than Peanut butter. Peanut butter contains 10.325g of Saturated Fat, while Wheat contains 0.077g.

We used Peanut butter, smooth style, without salt and Wheat, KAMUT khorasan, cooked types in this article.

Infographic

Peanut butter vs Wheat 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
7
:
3
Wheat
Wheat
Contains more Calcium +444.4%
Contains more Magnesium +250%
Contains more Phosphorus +127.9%
Contains more Potassium +240.2%
Contains more Zinc +36.4%
Contains more Copper +103.9%
Contains more Manganese +61.7%
Contains less Sodium -52.9%
Contains more Selenium +678%
Equal in Iron - 1.76
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Wheat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Contains more Calcium +444.4%
Contains more Magnesium +250%
Contains more Phosphorus +127.9%
Contains more Potassium +240.2%
Contains more Zinc +36.4%
Contains more Copper +103.9%
Contains more Manganese +61.7%
Contains less Sodium -52.9%
Contains more Selenium +678%
Equal in Iron - 1.76

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
10
:
1
Wheat
Wheat
Contains more Vitamin E +3691.7%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +540%
Contains more Vitamin B3 +468.9%
Contains more Vitamin B6 +530%
Contains more Folate +690.9%
Contains more Vitamin A +∞%
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%
Wheat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 24% 7% 44% 0% 17% 9% 0% 0%
Contains more Vitamin E +3691.7%
Contains more Vitamin B1 +57.9%
Contains more Vitamin B2 +540%
Contains more Vitamin B3 +468.9%
Contains more Vitamin B6 +530%
Contains more Folate +690.9%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
2
Wheat
Wheat
Contains more Protein +289%
Contains more Fats +6088%
Contains more Other +325%
Contains more Carbs +23.7%
Contains more Water +5199.2%
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
Wheat
6% 28% 65%
Protein: 5.71 g
Fats: 0.83 g
Carbs: 27.6 g
Water: 65.18 g
Other: 0.68 g
Contains more Protein +289%
Contains more Fats +6088%
Contains more Other +325%
Contains more Carbs +23.7%
Contains more Water +5199.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +30782.1%
Contains more Polyunsaturated fat +5058.4%
Contains less Saturated Fat -99.3%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Wheat
19% 21% 60%
Saturated Fat: 0.077 g
Monounsaturated Fat: 0.084 g
Polyunsaturated fat: 0.243 g
Contains more Monounsaturated Fat +30782.1%
Contains more Polyunsaturated fat +5058.4%
Contains less Saturated Fat -99.3%

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 Wheat
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Wheat Opinion
Net carbs 17.31g 23.3g Wheat
Protein 22.21g 5.71g Peanut butter
Fats 51.36g 0.83g Peanut butter
Carbs 22.31g 27.6g Wheat
Calories 598kcal 132kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 3.07g Wheat
Fiber 5g 4.3g Peanut butter
Calcium 49mg 9mg Peanut butter
Iron 1.74mg 1.76mg Wheat
Magnesium 168mg 48mg Peanut butter
Phosphorus 335mg 147mg Peanut butter
Potassium 558mg 164mg Peanut butter
Sodium 17mg 8mg Wheat
Zinc 2.51mg 1.84mg Peanut butter
Copper 0.422mg 0.207mg Peanut butter
Manganese 1.665mg 1.03mg Peanut butter
Selenium 4.1µg 31.9µg Wheat
Vitamin A 0IU 4IU Wheat
Vitamin E 9.1mg 0.24mg Peanut butter
Vitamin B1 0.15mg 0.095mg Peanut butter
Vitamin B2 0.192mg 0.03mg Peanut butter
Vitamin B3 13.112mg 2.305mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0.441mg 0.07mg Peanut butter
Folate 87µg 11µg Peanut butter
Vitamin K 0.3µg Peanut butter
Tryptophan 0.231mg 0.051mg Peanut butter
Threonine 0.525mg 0.172mg Peanut butter
Isoleucine 0.616mg 0.22mg Peanut butter
Leucine 1.546mg 0.432mg Peanut butter
Lysine 0.681mg 0.161mg Peanut butter
Methionine 0.265mg 0.097mg Peanut butter
Phenylalanine 1.202mg 0.3mg Peanut butter
Valine 0.782mg 0.267mg Peanut butter
Histidine 0.557mg 0.147mg Peanut butter
Trans Fat 0.075g 0.002g Wheat
Saturated Fat 10.325g 0.077g Wheat
Monounsaturated Fat 25.941g 0.084g Peanut butter
Polyunsaturated fat 12.535g 0.243g 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 Wheat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Peanut butter
Peanut butter vs Peanut
Peanut
Peanut butter
Peanut butter vs Butter
Butter
Peanut butter
Peanut butter vs Almond butter
Almond butter
Wheat
Wheat vs Flour
Flour
Wheat
Wheat vs Wild rice raw
Wild rice raw
Wheat
Wheat vs Tagliatelle
Tagliatelle

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
9%
Wheat
Minerals Daily Need Coverage Score
84%
Peanut butter
61%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 7.42g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 10.248g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 36)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169744/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.