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Crackers vs. Peanut butter — In-Depth Nutrition Comparison

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What are the differences between crackers and peanut butter?

  • Crackers are higher in vitamin K and iron; however, peanut butter is richer in vitamin B3, manganese, vitamin E, magnesium, copper, and vitamin B6.
  • Crackers' daily need coverage for vitamin K is 58% more.
  • Peanut butter contains 43 times less sodium than crackers. Crackers contain 726mg of sodium, while peanut butter contains 17mg.
  • Peanut butter has a lower glycemic index (14) than crackers (63).

We used Crackers, standard snack-type, regular and Peanut butter, smooth style, without salt types in this article.

Infographic

Crackers 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 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
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 +144.9%
Contains more IronIron +131.6%
Contains more SeleniumSelenium +63.4%
Contains more MagnesiumMagnesium +833.3%
Contains more PotassiumPotassium +372.9%
Contains more CopperCopper +305.8%
Contains more ZincZinc +412.2%
Contains more PhosphorusPhosphorus +35.1%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +239.1%

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% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
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 B1Vitamin B1 +177.3%
Contains more Vitamin B2Vitamin B2 +137.5%
Contains more Vitamin KVitamin K +23000%
Contains more Vitamin EVitamin E +200.3%
Contains more Vitamin B3Vitamin B3 +201.3%
Contains more Vitamin B5Vitamin B5 +172.7%
Contains more Vitamin B6Vitamin B6 +600%
Contains more CholineCholine +556.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~87µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 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 +174.8%
Contains more WaterWater +155.3%
Contains more ProteinProtein +234.5%
Contains more FatsFats +94.3%
Contains more OtherOther +16.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 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 -46.1%
Contains more Mono. FatMonounsaturated fat +295.9%
~equal in Polyunsaturated fat ~12.535g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 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 StarchStarch +1295.8%
Contains more GlucoseGlucose +261.5%
Contains more FructoseFructose +141.7%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +47.5%
~equal in Lactose ~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.
Crackers Peanut butter
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Crackers Peanut butter DV% diff.
Vitamin K 69.3µg 0.3µg 58%
Vitamin B3 4.352mg 13.112mg 55%
Manganese 0.491mg 1.665mg 51%
Monounsaturated fat 6.553g 25.941g 48%
Vitamin E 3.03mg 9.1mg 40%
Fats 26.43g 51.36g 38%
Magnesium 18mg 168mg 36%
Copper 0.104mg 0.422mg 35%
Sodium 726mg 17mg 31%
Protein 6.64g 22.21g 31%
Vitamin B6 0.063mg 0.441mg 29%
Iron 4.03mg 1.74mg 29%
Vitamin B1 0.416mg 0.15mg 22%
Saturated fat 5.562g 10.325g 22%
Vitamin B2 0.456mg 0.192mg 20%
Starch 49.69g 3.56g 19%
Zinc 0.49mg 2.51mg 18%
Vitamin B5 0.417mg 1.137mg 14%
Potassium 118mg 558mg 13%
Carbs 61.3g 22.31g 13%
Phosphorus 248mg 335mg 12%
Fiber 2.3g 5g 11%
Choline 9.6mg 63mg 10%
Calcium 120mg 49mg 7%
Selenium 6.7µg 4.1µg 5%
Polyunsaturated fat 13.137g 12.535g 4%
Calories 510kcal 598kcal 4%
Folate 92µg 87µg 1%
Net carbs 59g 17.31g N/A
Sugar 8.18g 10.49g N/A
Trans fat 1.076g 0.075g N/A
Tryptophan 0.084mg 0.231mg 0%
Threonine 0.193mg 0.525mg 0%
Isoleucine 0.246mg 0.616mg 0%
Leucine 0.471mg 1.546mg 0%
Lysine 0.103mg 0.681mg 0%
Methionine 0.112mg 0.265mg 0%
Phenylalanine 0.331mg 1.202mg 0%
Valine 0.294mg 0.782mg 0%
Histidine 0.145mg 0.557mg 0%
Fructose 0.29g 0.12g 0%
Omega-3 - ALA 1.485g 0.027g N/A
Omega-3 - Eicosatrienoic acid 0g 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.062g 0.001g N/A
Omega-6 - Eicosadienoic acid 0.009g 0.008g N/A
Omega-6 - Linoleic acid 11.48g 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers 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
49%
Crackers
60%
Peanut butter
Minerals Daily Need Coverage Score
56%
Crackers
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 709mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 49)
Which food is lower in Sugar?
Crackers
Crackers is lower in Sugar (difference - 2.31g)
Which food is lower in Saturated fat?
Crackers
Crackers is lower in Saturated fat (difference - 4.763g)
Which food is cheaper?
Crackers
Crackers is cheaper (difference - $0.4)
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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.