Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Garlic
  5. Compare
  6. Garlic vs. Peanut butter

Garlic vs. Peanut butter — In-Depth Nutrition Comparison

Compare

Summary of differences between garlic and peanut butter

  • Garlic has more vitamin B6, vitamin C, and selenium; however, peanut butter is higher in vitamin B3, vitamin E, magnesium, phosphorus, folate, and copper.
  • Peanut butter covers your daily need for vitamin B3, 78% more than garlic.
  • Garlic has less saturated fat.
  • The glycemic index of garlic is higher.

These are the specific foods used in this comparison Garlic, raw and Peanut butter, smooth style, without salt.

Infographic

Garlic 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.
Garlic
Garlic
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
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 +269.4%
Contains more SeleniumSelenium +246.3%
Contains more MagnesiumMagnesium +572%
Contains more PotassiumPotassium +39.2%
Contains more CopperCopper +41.1%
Contains more ZincZinc +116.4%
Contains more PhosphorusPhosphorus +119%
~equal in Iron ~1.74mg
~equal in Sodium ~17mg
~equal in Manganese ~1.665mg

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.
Garlic
Garlic
4
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
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 +33.3%
Contains more Vitamin B6Vitamin B6 +180%
Contains more Vitamin KVitamin K +466.7%
Contains more Vitamin EVitamin E +11275%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +1773.1%
Contains more Vitamin B5Vitamin B5 +90.8%
Contains more FolateFolate +2800%
Contains more CholineCholine +171.6%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Garlic Peanut butter DV% diff.
Polyunsaturated fat 0.249g 12.535g 82%
Fats 0.5g 51.36g 78%
Vitamin B3 0.7mg 13.112mg 78%
Monounsaturated fat 0.011g 25.941g 65%
Vitamin B6 1.235mg 0.441mg 61%
Vitamin E 0.08mg 9.1mg 60%
Saturated fat 0.089g 10.325g 47%
Vitamin C 31.2mg 0mg 35%
Magnesium 25mg 168mg 34%
Protein 6.36g 22.21g 32%
Phosphorus 153mg 335mg 26%
Calories 149kcal 598kcal 22%
Folate 3µg 87µg 21%
Selenium 14.2µg 4.1µg 18%
Copper 0.299mg 0.422mg 14%
Calcium 181mg 49mg 13%
Zinc 1.16mg 2.51mg 12%
Fiber 2.1g 5g 12%
Vitamin B5 0.596mg 1.137mg 11%
Choline 23.2mg 63mg 7%
Vitamin B2 0.11mg 0.192mg 6%
Potassium 401mg 558mg 5%
Vitamin B1 0.2mg 0.15mg 4%
Carbs 33.06g 22.31g 4%
Starch 3.56g 1%
Vitamin K 1.7µg 0.3µg 1%
Iron 1.7mg 1.74mg 1%
Net carbs 30.96g 17.31g N/A
Sugar 1g 10.49g N/A
Sodium 17mg 17mg 0%
Manganese 1.672mg 1.665mg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.066mg 0.231mg 0%
Threonine 0.157mg 0.525mg 0%
Isoleucine 0.217mg 0.616mg 0%
Leucine 0.308mg 1.546mg 0%
Lysine 0.273mg 0.681mg 0%
Methionine 0.076mg 0.265mg 0%
Phenylalanine 0.183mg 1.202mg 0%
Valine 0.291mg 0.782mg 0%
Histidine 0.113mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 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 +48.2%
Contains more WaterWater +4662.6%
Contains more ProteinProtein +249.2%
Contains more FatsFats +10172%
Contains more OtherOther +92.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 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 -99.1%
Contains more Mono. FatMonounsaturated fat +235727.3%
Contains more Poly. FatPolyunsaturated fat +4934.1%

People also compare

Garlic
Garlic vs Onion
Onion
Garlic
Garlic vs Ginger
Ginger
Garlic
Garlic vs Tomato
Tomato
Peanut butter
Peanut butter vs Peanut
Peanut
Peanut butter
Peanut butter vs Butter
Butter
Peanut butter
Peanut butter vs Almond butter
Almond butter

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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.