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  6. Wheat Bread vs. Peanut butter

Wheat Bread vs. Peanut butter — In-Depth Nutrition Comparison

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Summary of differences between wheat Bread and peanut butter

  • Wheat Bread has more selenium, iron, and vitamin B1; however, peanut butter is higher in vitamin E, vitamin B3, magnesium, copper, and vitamin B6.
  • Peanut butter covers your daily need for vitamin E, 59% more than wheat Bread.
  • Wheat Bread has 35 times more sodium than peanut butter. While wheat Bread has 601mg of sodium, peanut butter has only 17mg.
  • The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Bread, wheat, toasted and Peanut butter, smooth style, without salt.

Infographic

Wheat Bread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +236.7%
Contains more IronIron +135.1%
Contains more SeleniumSelenium +714.6%
Contains more MagnesiumMagnesium +184.7%
Contains more PotassiumPotassium +150.2%
Contains more CopperCopper +113.1%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +78.2%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +20.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +192.7%
Contains more Vitamin B2Vitamin B2 +99%
Contains more Vitamin KVitamin K +1800%
Contains more Vitamin EVitamin E +3691.7%
Contains more Vitamin B3Vitamin B3 +109.8%
Contains more Vitamin B5Vitamin B5 +149.3%
Contains more Vitamin B6Vitamin B6 +188.2%
Contains more CholineCholine +185.1%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Peanut butter DV% diff.
Fats 4.27g 51.36g 72%
Polyunsaturated fat 1.72g 12.535g 72%
Monounsaturated fat 1.019g 25.941g 62%
Vitamin E 0.24mg 9.1mg 59%
Selenium 33.4µg 4.1µg 53%
Vitamin B3 6.25mg 13.112mg 43%
Saturated fat 0.989g 10.325g 42%
Iron 4.09mg 1.74mg 29%
Magnesium 59mg 168mg 26%
Sodium 601mg 17mg 25%
Copper 0.198mg 0.422mg 25%
Vitamin B1 0.439mg 0.15mg 24%
Vitamin B6 0.153mg 0.441mg 22%
Phosphorus 188mg 335mg 21%
Protein 12.96g 22.21g 19%
Vitamin B2 0.382mg 0.192mg 15%
Calories 313kcal 598kcal 14%
Vitamin B5 0.456mg 1.137mg 14%
Manganese 1.377mg 1.665mg 13%
Calcium 165mg 49mg 12%
Carbs 55.77g 22.31g 11%
Potassium 223mg 558mg 10%
Zinc 1.47mg 2.51mg 9%
Choline 22.1mg 63mg 7%
Vitamin K 5.7µg 0.3µg 5%
Starch 3.56g 1%
Fiber 4.7g 5g 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 17.31g N/A
Sugar 6.42g 10.49g N/A
Folate 86µg 87µg 0%
Trans fat 0.075g N/A
Tryptophan 0.092mg 0.231mg 0%
Threonine 0.299mg 0.525mg 0%
Isoleucine 0.258mg 0.616mg 0%
Leucine 0.461mg 1.546mg 0%
Lysine 0.215mg 0.681mg 0%
Methionine 0.105mg 0.265mg 0%
Phenylalanine 0.315mg 1.202mg 0%
Valine 0.31mg 0.782mg 0%
Histidine 0.15mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.161g 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0g 0.001g N/A
Omega-6 - Eicosadienoic acid 0g 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 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 CarbsCarbs +150%
Contains more WaterWater +1869.9%
Contains more ProteinProtein +71.4%
Contains more FatsFats +1102.8%
~equal in Other ~2.89g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -90.4%
Contains more Mono. FatMonounsaturated fat +2445.7%
Contains more Poly. FatPolyunsaturated fat +628.8%

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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 Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.