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Wheat vs. Peanut butter — In-Depth Nutrition Comparison

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What are the differences between Wheat and Peanut butter?

  • Wheat is higher in Selenium, however, Peanut butter is richer in Vitamin B3, Vitamin E , Magnesium, Vitamin B6, Manganese, Phosphorus, Copper, and Folate.
  • Peanut butter's daily need coverage for Vitamin B3 is 68% more.
  • Peanut butter contains 8 times less Selenium than Wheat. Wheat contains 31.9µg of Selenium, while Peanut butter contains 4.1µg.
  • Wheat has less Saturated Fat.

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

Infographic

Wheat 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 less Sodium -52.9%
Contains more Selenium +678%
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%
Equal in Iron - 1.74
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 66% 35% 63% 15% 2% 51% 69% 135% 174%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains less Sodium -52.9%
Contains more Selenium +678%
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%
Equal in Iron - 1.74

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.
Wheat
1
:
Contains more Vitamin A +∞%
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%
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%
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 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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Peanut butter
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 Wheat Peanut butter Opinion
Net carbs 23.3g 17.31g Wheat
Protein 5.71g 22.21g Peanut butter
Fats 0.83g 51.36g Peanut butter
Carbs 27.6g 22.31g Wheat
Calories 132kcal 598kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 3.07g 10.49g Wheat
Fiber 4.3g 5g Peanut butter
Calcium 9mg 49mg Peanut butter
Iron 1.76mg 1.74mg Wheat
Magnesium 48mg 168mg Peanut butter
Phosphorus 147mg 335mg Peanut butter
Potassium 164mg 558mg Peanut butter
Sodium 8mg 17mg Wheat
Zinc 1.84mg 2.51mg Peanut butter
Copper 0.207mg 0.422mg Peanut butter
Manganese 1.03mg 1.665mg Peanut butter
Selenium 31.9µg 4.1µg Wheat
Vitamin A 4IU 0IU Wheat
Vitamin E 0.24mg 9.1mg Peanut butter
Vitamin B1 0.095mg 0.15mg Peanut butter
Vitamin B2 0.03mg 0.192mg Peanut butter
Vitamin B3 2.305mg 13.112mg Peanut butter
Vitamin B5 1.137mg Peanut butter
Vitamin B6 0.07mg 0.441mg Peanut butter
Folate 11µg 87µg Peanut butter
Vitamin K 0.3µg Peanut butter
Tryptophan 0.051mg 0.231mg Peanut butter
Threonine 0.172mg 0.525mg Peanut butter
Isoleucine 0.22mg 0.616mg Peanut butter
Leucine 0.432mg 1.546mg Peanut butter
Lysine 0.161mg 0.681mg Peanut butter
Methionine 0.097mg 0.265mg Peanut butter
Phenylalanine 0.3mg 1.202mg Peanut butter
Valine 0.267mg 0.782mg Peanut butter
Histidine 0.147mg 0.557mg Peanut butter
Trans Fat 0.002g 0.075g Wheat
Saturated Fat 0.077g 10.325g Wheat
Monounsaturated Fat 0.084g 25.941g Peanut butter
Polyunsaturated fat 0.243g 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
Wheat Peanut butter
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
9%
Wheat
62%
Peanut butter
Minerals Daily Need Coverage Score
61%
Wheat
84%
Peanut butter

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