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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +360.9%
Contains more Calcium +14.3%
Contains more Copper +143.6%
Contains more Magnesium +15.1%
Contains more Zinc +24.9%
Contains more Phosphorus +62.6%
Contains less Sodium -29.2%
Equal in Potassium - 558
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 301% 17% 50% 105% 343% 55% 89% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Contains more Iron +360.9%
Contains more Calcium +14.3%
Contains more Copper +143.6%
Contains more Magnesium +15.1%
Contains more Zinc +24.9%
Contains more Phosphorus +62.6%
Contains less Sodium -29.2%
Equal in Potassium - 558

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2600%
Contains more Vitamin E +1585.2%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +284%
Contains more Vitamin B3 +1708.6%
Contains more Vitamin B5 +282.8%
Contains more Vitamin B6 +950%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 11% 0% 7% 12% 14% 18% 10% 29% 21% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2600%
Contains more Vitamin E +1585.2%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +284%
Contains more Vitamin B3 +1708.6%
Contains more Vitamin B5 +282.8%
Contains more Vitamin B6 +950%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
10
Chocolate
62
Peanut butter
Mineral Summary Score
120
Chocolate
76
Peanut butter

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
29%
Chocolate
133%
Peanut butter
Carbohydrates
61%
Chocolate
22%
Peanut butter
Fats
144%
Chocolate
237%
Peanut butter

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Chocolate Peanut butter
Lower in Cholesterol ok
Lower in Sugars 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

Which food is preferable in case of diets?

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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Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 8mg)
Which food contains less Sugars?
Peanut butter
Peanut butter contains less Sugars (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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Chocolate Peanut butter Opinion
Calories 546 598 Peanut butter
Protein 4.88 22.21 Peanut butter
Fats 31.28 51.36 Peanut butter
Vitamin C 0 Peanut butter
Carbs 61.17 22.31 Chocolate
Cholesterol 8 0 Peanut butter
Vitamin D 0 Peanut butter
Iron 8.02 1.74 Chocolate
Calcium 56 49 Chocolate
Potassium 559 558 Chocolate
Magnesium 146 168 Peanut butter
Sugars 47.9 10.49 Peanut butter
Fiber 7 5 Chocolate
Copper 1.028 0.422 Chocolate
Zinc 2.01 2.51 Peanut butter
Starch 3.56 Peanut butter
Phosphorus 206 335 Peanut butter
Sodium 24 17 Peanut butter
Vitamin A 50 0 Chocolate
Vitamin E 0.54 9.1 Peanut butter
Vitamin D 0 Peanut butter
Vitamin B1 0.025 0.15 Peanut butter
Vitamin B2 0.05 0.192 Peanut butter
Vitamin B3 0.725 13.112 Peanut butter
Vitamin B5 0.297 1.137 Peanut butter
Vitamin B6 0.042 0.441 Peanut butter
Vitamin B12 0.23 0 Chocolate
Vitamin K 8.1 0.3 Chocolate
Folate 87 Peanut butter
Trans Fat 0.112 0.075 Peanut butter
Saturated Fat 18.519 10.325 Peanut butter
Monounsaturated Fat 9.54 25.941 Peanut butter
Polyunsaturated fat 1.092 12.535 Peanut butter
Tryptophan 0.231 Peanut butter
Threonine 0.525 Peanut butter
Isoleucine 0.616 Peanut butter
Leucine 1.546 Peanut butter
Lysine 0.681 Peanut butter
Methionine 0.265 Peanut butter
Phenylalanine 1.202 Peanut butter
Valine 0.782 Peanut butter
Histidine 0.557 Peanut butter
Fructose 0 0.12 Peanut butter

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links of the foods 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.