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Grapefruit vs. Peanut butter — In-Depth Nutrition Comparison

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Significant differences between grapefruit and peanut butter

  • Grapefruit has more vitamin C and vitamin A; however, peanut butter is richer in vitamin B3, manganese, vitamin E, phosphorus, copper, magnesium, and vitamin B6.
  • Peanut butter covers your daily vitamin B3 needs 81% more than grapefruit.
  • Grapefruit contains less saturated fat.
  • Grapefruit has a higher glycemic index. The glycemic index of grapefruit is 25, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Grapefruit, raw, pink and red, all areas and Peanut butter, smooth style, without salt.

Infographic

Grapefruit 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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +1766.7%
Contains more CalciumCalcium +122.7%
Contains more PotassiumPotassium +313.3%
Contains more IronIron +2075%
Contains more CopperCopper +1218.8%
Contains more ZincZinc +3485.7%
Contains more PhosphorusPhosphorus +1761.1%
Contains more ManganeseManganese +7468.2%
Contains more SeleniumSelenium +4000%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +6900%
Contains more Vitamin B1Vitamin B1 +248.8%
Contains more Vitamin B2Vitamin B2 +519.4%
Contains more Vitamin B3Vitamin B3 +6327.5%
Contains more Vitamin B5Vitamin B5 +334%
Contains more Vitamin B6Vitamin B6 +732.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +569.2%
Contains more CholineCholine +718.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 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 WaterWater +7059.3%
Contains more ProteinProtein +2784.4%
Contains more FatsFats +36585.7%
Contains more CarbsCarbs +109.3%
Contains more OtherOther +681.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 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 -99.8%
Contains more Mono. FatMonounsaturated fat +129605%
Contains more Poly. FatPolyunsaturated fat +34719.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
51% 23% 26%
Starch: 0 g
Sucrose: 3.51 g
Glucose: 1.61 g
Fructose: 1.77 g
Lactose: 0 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 GlucoseGlucose +1138.5%
Contains more FructoseFructose +1375%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +192%
~equal in Lactose ~0g
~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.
Grapefruit Peanut butter
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Grapefruit Peanut butter DV% diff.
Polyunsaturated fat 0.036g 12.535g 83%
Vitamin B3 0.204mg 13.112mg 81%
Fats 0.14g 51.36g 79%
Manganese 0.022mg 1.665mg 71%
Monounsaturated fat 0.02g 25.941g 65%
Vitamin E 0.13mg 9.1mg 60%
Saturated fat 0.021g 10.325g 47%
Phosphorus 18mg 335mg 45%
Protein 0.77g 22.21g 43%
Copper 0.032mg 0.422mg 43%
Magnesium 9mg 168mg 38%
Vitamin C 31.2mg 0mg 35%
Vitamin B6 0.053mg 0.441mg 30%
Calories 42kcal 598kcal 28%
Zinc 0.07mg 2.51mg 22%
Iron 0.08mg 1.74mg 21%
Folate 13µg 87µg 19%
Vitamin B5 0.262mg 1.137mg 18%
Fiber 1.6g 5g 14%
Vitamin B2 0.031mg 0.192mg 12%
Potassium 135mg 558mg 12%
Choline 7.7mg 63mg 10%
Vitamin B1 0.043mg 0.15mg 9%
Selenium 0.1µg 4.1µg 7%
Vitamin A 58µg 0µg 6%
Carbs 10.66g 22.31g 4%
Calcium 22mg 49mg 3%
Fructose 1.77g 0.12g 2%
Starch 0g 3.56g 1%
Sodium 0mg 17mg 1%
Net carbs 9.06g 17.31g N/A
Sugar 6.89g 10.49g N/A
Vitamin K 0µg 0.3µg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.008mg 0.231mg 0%
Threonine 0.013mg 0.525mg 0%
Isoleucine 0.008mg 0.616mg 0%
Leucine 0.015mg 1.546mg 0%
Lysine 0.019mg 0.681mg 0%
Methionine 0.007mg 0.265mg 0%
Phenylalanine 0.013mg 1.202mg 0%
Valine 0.015mg 0.782mg 0%
Histidine 0.008mg 0.557mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grapefruit 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
15%
Grapefruit
60%
Peanut butter
Minerals Daily Need Coverage Score
5%
Grapefruit
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 11)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Grapefruit
Grapefruit is lower in Sugar (difference - 3.6g)
Which food contains less Sodium?
Grapefruit
Grapefruit contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Grapefruit
Grapefruit is lower in Saturated fat (difference - 10.304g)
Which food is cheaper?
Grapefruit
Grapefruit is cheaper (difference - $2.5)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.