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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.
  • Peanut butter has less sodium.
  • 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Peanut butter
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
36%
Wheat Bread
60%
Peanut butter
Minerals Daily Need Coverage Score
89%
Wheat Bread
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 4.07g)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 9.336g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.5)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 584mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 46)
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.
Which food is richer in vitamins?
?
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. 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.