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Chocolate vs. Peanut butter — In-Depth Nutrition Comparison

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Significant differences between Chocolate and Peanut butter

  • Chocolate has more Iron, and Copper, however, Peanut butter is richer in Vitamin B3, Vitamin E , Vitamin B6, Phosphorus, Vitamin B5, Vitamin B2, and Manganese.
  • Chocolate covers your daily Iron needs 79% more than Peanut butter.
  • Peanut butter has 2 times less Copper than Chocolate. Chocolate has 1.028mg of Copper, while Peanut butter has 0.422mg.
  • Peanut butter contains less Saturated Fat.

Specific food types used in this comparison are Chocolate, dark, 45- 59% cacao solids and Peanut butter, smooth style, without salt.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 +14.3%
Contains more IronIron +360.9%
Contains more CopperCopper +143.6%
Contains more MagnesiumMagnesium +15.1%
Contains more ZincZinc +24.9%
Contains more PhosphorusPhosphorus +62.6%
Contains less SodiumSodium -29.2%
Contains more ManganeseManganese +17.3%
Contains more SeleniumSelenium +36.7%
~equal in Potassium ~558mg

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% 3% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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 AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +2600%
Contains more Vitamin E Vitamin E +1585.2%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +284%
Contains more Vitamin B3Vitamin B3 +1708.6%
Contains more Vitamin B5Vitamin B5 +282.8%
Contains more Vitamin B6Vitamin B6 +950%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +174.2%
Contains more ProteinProtein +355.1%
Contains more FatsFats +64.2%
Contains more WaterWater +26.8%
Contains more OtherOther +70%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated Fat: Sat. Fat 18.519 g
Monounsaturated Fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 -44.2%
Contains more Mono. FatMonounsaturated Fat +171.9%
Contains more Poly. FatPolyunsaturated fat +1047.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
97% 3%
Starch: 0 g
Sucrose: 46.25 g
Glucose: 0 g
Fructose: 0 g
Lactose: 1.65 g
Maltose: 0 g
Galactose: 0 g
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +351.2%
Contains more LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Peanut butter Opinion
Calories 546kcal 598kcal Peanut butter
Protein 4.88g 22.21g Peanut butter
Fats 31.28g 51.36g Peanut butter
Net carbs 54.17g 17.31g Chocolate
Carbs 61.17g 22.31g Chocolate
Cholesterol 8mg 0mg Peanut butter
Magnesium 146mg 168mg Peanut butter
Calcium 56mg 49mg Chocolate
Potassium 559mg 558mg Chocolate
Iron 8.02mg 1.74mg Chocolate
Sugar 47.9g 10.49g Peanut butter
Fiber 7g 5g Chocolate
Copper 1.028mg 0.422mg Chocolate
Zinc 2.01mg 2.51mg Peanut butter
Starch 3.56g Peanut butter
Phosphorus 206mg 335mg Peanut butter
Sodium 24mg 17mg Peanut butter
Vitamin A 50IU 0IU Chocolate
Vitamin A RAE 2µg 0µg Chocolate
Vitamin E 0.54mg 9.1mg Peanut butter
Manganese 1.419mg 1.665mg Peanut butter
Selenium 3µg 4.1µg Peanut butter
Vitamin B1 0.025mg 0.15mg Peanut butter
Vitamin B2 0.05mg 0.192mg Peanut butter
Vitamin B3 0.725mg 13.112mg Peanut butter
Vitamin B5 0.297mg 1.137mg Peanut butter
Vitamin B6 0.042mg 0.441mg Peanut butter
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 0.3µg Chocolate
Folate 87µg Peanut butter
Trans Fat 0.112g 0.075g Peanut butter
Choline 63mg Peanut butter
Saturated Fat 18.519g 10.325g Peanut butter
Monounsaturated Fat 9.54g 25.941g Peanut butter
Polyunsaturated fat 1.092g 12.535g Peanut butter
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Fructose 0g 0.12g Peanut butter
Omega-3 - EPA 0.001g 0g Chocolate
Omega-3 - ALA 0.085g 0.027g Chocolate
Omega-3 - Eicosatrienoic acid 0g 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0g 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.001g 0.008g Peanut butter
Omega-6 - Linoleic acid 0.947g 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
9%
Chocolate
60%
Peanut butter
Minerals Daily Need Coverage Score
116%
Chocolate
84%
Peanut butter

Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 37.41g)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 8.194g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.8)
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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.