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  6. Peanut butter vs. Wheat

Peanut butter vs. Wheat — In-Depth Nutrition Comparison

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The main differences between Peanut butter and Wheat

  • Peanut butter is richer in Vitamin B3, and Folate, yet Wheat is richer in Selenium, Manganese, Phosphorus, Vitamin B1, Iron, Zinc, and Copper.
  • Daily need coverage for Selenium from Wheat is 155% higher.
  • Peanut butter contains 23 times more Saturated Fat than Wheat . Peanut butter contains 10.325g of Saturated Fat, while Wheat contains 0.454g.

Food types used in this article are Peanut butter, smooth style, without salt and Wheat, durum.

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
3
:
7
Wheat
Wheat
Contains more Calcium +44.1%
Contains more Magnesium +16.7%
Contains more Potassium +29.5%
Contains more Iron +102.3%
Contains more Phosphorus +51.6%
Contains less Sodium -88.2%
Contains more Zinc +65.7%
Contains more Copper +31%
Contains more Manganese +80.9%
Contains more Selenium +2080.5%
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 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Contains more Calcium +44.1%
Contains more Magnesium +16.7%
Contains more Potassium +29.5%
Contains more Iron +102.3%
Contains more Phosphorus +51.6%
Contains less Sodium -88.2%
Contains more Zinc +65.7%
Contains more Copper +31%
Contains more Manganese +80.9%
Contains more Selenium +2080.5%

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
7
:
1
Wheat
Wheat
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +94.6%
Contains more Vitamin B5 +21.6%
Contains more Folate +102.3%
Contains more Vitamin B1 +179.3%
Equal in Vitamin B6 - 0.419
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 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 0% 0%
Contains more Vitamin B2 +58.7%
Contains more Vitamin B3 +94.6%
Contains more Vitamin B5 +21.6%
Contains more Folate +102.3%
Contains more Vitamin B1 +179.3%
Equal in Vitamin B6 - 0.419

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
3
:
2
Wheat
Wheat
Contains more Protein +62.4%
Contains more Fats +1979.4%
Contains more Other +62.4%
Contains more Carbs +218.8%
Contains more Water +789.4%
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more Protein +62.4%
Contains more Fats +1979.4%
Contains more Other +62.4%
Contains more Carbs +218.8%
Contains more Water +789.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
1
Wheat
Wheat
Contains more Monounsaturated Fat +7441%
Contains more Polyunsaturated fat +1181.7%
Contains less Saturated Fat -95.6%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Wheat
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
Contains more Monounsaturated Fat +7441%
Contains more Polyunsaturated fat +1181.7%
Contains less Saturated Fat -95.6%

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 vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Wheat Opinion
Net carbs 17.31g 71.13g Wheat
Protein 22.21g 13.68g Peanut butter
Fats 51.36g 2.47g Peanut butter
Carbs 22.31g 71.13g Wheat
Calories 598kcal 339kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Wheat
Fiber 5g Peanut butter
Calcium 49mg 34mg Peanut butter
Iron 1.74mg 3.52mg Wheat
Magnesium 168mg 144mg Peanut butter
Phosphorus 335mg 508mg Wheat
Potassium 558mg 431mg Peanut butter
Sodium 17mg 2mg Wheat
Zinc 2.51mg 4.16mg Wheat
Copper 0.422mg 0.553mg Wheat
Manganese 1.665mg 3.012mg Wheat
Selenium 4.1µg 89.4µg Wheat
Vitamin E 9.1mg Peanut butter
Vitamin B1 0.15mg 0.419mg Wheat
Vitamin B2 0.192mg 0.121mg Peanut butter
Vitamin B3 13.112mg 6.738mg Peanut butter
Vitamin B5 1.137mg 0.935mg Peanut butter
Vitamin B6 0.441mg 0.419mg Peanut butter
Folate 87µg 43µg Peanut butter
Vitamin K 0.3µg Peanut butter
Tryptophan 0.231mg 0.176mg Peanut butter
Threonine 0.525mg 0.366mg Peanut butter
Isoleucine 0.616mg 0.533mg Peanut butter
Leucine 1.546mg 0.934mg Peanut butter
Lysine 0.681mg 0.303mg Peanut butter
Methionine 0.265mg 0.221mg Peanut butter
Phenylalanine 1.202mg 0.681mg Peanut butter
Valine 0.782mg 0.594mg Peanut butter
Histidine 0.557mg 0.322mg Peanut butter
Trans Fat 0.075g Wheat
Saturated Fat 10.325g 0.454g Wheat
Monounsaturated Fat 25.941g 0.344g Peanut butter
Polyunsaturated fat 12.535g 0.978g 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

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
37%
Wheat
Minerals Daily Need Coverage Score
84%
Peanut butter
168%
Wheat

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 9.871g)
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 vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.