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Milk vs. Peanut butter — In-Depth Nutrition Comparison

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Significant differences between milk and peanut butter

  • The amount of vitamin B3, manganese, vitamin E, copper, magnesium, phosphorus, vitamin B6, iron, and folate in peanut butter is higher than in milk.
  • Peanut butter covers your daily vitamin B3 needs 81% more than milk.
  • Milk contains less saturated fat.
  • Milk has a higher glycemic index. The glycemic index of milk is 31, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Peanut butter, smooth style, without salt.

Infographic

Milk 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.
Milk
Milk
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
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 +155.1%
Contains more MagnesiumMagnesium +1427.3%
Contains more PotassiumPotassium +272%
Contains more IronIron +5700%
Contains more CopperCopper +4120%
Contains more ZincZinc +497.6%
Contains more PhosphorusPhosphorus +252.6%
Contains less SodiumSodium -61.4%
Contains more ManganeseManganese +55400%
Contains more SeleniumSelenium +24.2%

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.
Milk
Milk
3
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
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 DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin EVitamin E +90900%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B3Vitamin B3 +13998.9%
Contains more Vitamin B5Vitamin B5 +215%
Contains more Vitamin B6Vitamin B6 +1091.9%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +1640%
Contains more CholineCholine +255.9%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.192mg

All nutrients comparison - raw data values

Nutrient Milk Peanut butter DV% diff.
Polyunsaturated fat 0.035g 12.535g 83%
Vitamin B3 0.093mg 13.112mg 81%
Fats 0.97g 51.36g 78%
Manganese 0.003mg 1.665mg 72%
Monounsaturated fat 0.277g 25.941g 64%
Vitamin E 0.01mg 9.1mg 61%
Copper 0.01mg 0.422mg 46%
Saturated fat 0.633g 10.325g 44%
Protein 3.37g 22.21g 38%
Magnesium 11mg 168mg 37%
Phosphorus 95mg 335mg 34%
Vitamin B6 0.037mg 0.441mg 31%
Calories 42kcal 598kcal 28%
Iron 0.03mg 1.74mg 21%
Folate 5µg 87µg 21%
Fiber 0g 5g 20%
Vitamin B12 0.47µg 0µg 20%
Zinc 0.42mg 2.51mg 19%
Vitamin B5 0.361mg 1.137mg 16%
Potassium 150mg 558mg 12%
Vitamin B1 0.02mg 0.15mg 11%
Calcium 125mg 49mg 8%
Choline 17.7mg 63mg 8%
Vitamin D 1.2µg 0µg 6%
Vitamin A 58µg 0µg 6%
Vitamin D 48IU 0IU 6%
Carbs 4.99g 22.31g 6%
Cholesterol 5mg 0mg 2%
Selenium 3.3µg 4.1µg 1%
Vitamin B2 0.185mg 0.192mg 1%
Sodium 44mg 17mg 1%
Starch 3.56g 1%
Net carbs 4.99g 17.31g N/A
Sugar 5.2g 10.49g N/A
Vitamin K 0.1µg 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.043mg 0.231mg 0%
Threonine 0.143mg 0.525mg 0%
Isoleucine 0.174mg 0.616mg 0%
Leucine 0.319mg 1.546mg 0%
Lysine 0.282mg 0.681mg 0%
Methionine 0.088mg 0.265mg 0%
Phenylalanine 0.174mg 1.202mg 0%
Valine 0.22mg 0.782mg 0%
Histidine 0.101mg 0.557mg 0%
Fructose 0g 0.12g 0%
Omega-3 - ALA 0.004g 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 0.027g 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 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 +7210.6%
Contains more ProteinProtein +559.1%
Contains more FatsFats +5194.8%
Contains more CarbsCarbs +347.1%
Contains more OtherOther +285.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 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 -93.9%
Contains more Mono. FatMonounsaturated fat +9265%
Contains more Poly. FatPolyunsaturated fat +35714.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Milk
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 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 LactoseLactose +∞%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.