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 fats, vitamin E, vitamin B3, magnesium, and copper.
Peanut butter covers your daily need for fats 72% 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.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Wheat Bread

Peanut butter

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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Wheat Bread

Peanut butter

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%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~87µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	4.27g	51.36g	72%
Polyunsaturated fat	1.72g	12.535g	72%
Omega-6 (Linoleic acid)		12.215g	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%
Copper	0.198mg	0.422mg	25%
Sodium	601mg	17mg	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%
Omega-3 (ALA)	0.161g	0.027g	8%
Choline	22.1mg	63mg	7%
Vitamin K	5.7µg	0.3µg	5%
Fiber	4.7g	5g	1%
Starch		3.56g	1%
Protein per 100 calories	4.1g	3.7g	N/A
Calories per 10 g protein	242kcal	269kcal	N/A
Weight per 100 calories	32g	17g	N/A
Unsaturated / Saturated Fat ratio	2.8	3.7	N/A
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 (Eicosatrienoic acid)		0.01g	N/A
Omega-6 (Gamma-linolenic acid)	0g	0.001g	N/A
Omega-6 (Eicosadienoic acid)	0g	0.008g	N/A