Peanut butter vs. Benecol — In-Depth Nutrition Comparison
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A recap on differences between Peanut butter and Benecol
- Peanut butter is higher in Vitamin B3, Manganese, Phosphorus, Copper, Magnesium, and Vitamin B6, yet Benecol is higher in Vitamin E , Vitamin A RAE, and Vitamin K.
- Benecol covers your daily Vitamin E needs 187% more than Peanut butter.
- The amount of Sodium in Peanut butter is lower.
Food varieties used in this article are Peanut butter, smooth style, without salt and Margarine-like spread, BENECOL Light Spread.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+1125%
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Iron
+∞%
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Magnesium
+16700%
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Phosphorus
+8275%
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Potassium
+13850%
Contains
less
Sodium
-97.5%
Contains
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Zinc
+∞%
Contains
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Copper
+∞%
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Manganese
+∞%
Contains
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Calcium
+1125%
Contains
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Iron
+∞%
Contains
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Magnesium
+16700%
Contains
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Phosphorus
+8275%
Contains
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Potassium
+13850%
Contains
less
Sodium
-97.5%
Contains
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Zinc
+∞%
Contains
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Copper
+∞%
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Manganese
+∞%
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.
:
Contains
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Vitamin B1
+1150%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B6
+∞%
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Vitamin A
+∞%
Contains
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Vitamin E
+309%
Contains
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Vitamin K
+18733.3%
Contains
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Vitamin B1
+1150%
Contains
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B6
+∞%
Contains
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Vitamin A
+∞%
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Vitamin E
+309%
Contains
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Vitamin K
+18733.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+∞%
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Fats
+32.7%
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Carbs
+290.7%
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Other
+56.2%
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Water
+4268.3%
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
0 g
Fats:
38.71 g
Carbs:
5.71 g
Water:
53.73 g
Other:
1.85 g
Contains
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Protein
+∞%
Contains
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Fats
+32.7%
Contains
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Carbs
+290.7%
Contains
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Other
+56.2%
Contains
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Water
+4268.3%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+37%
Contains
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Saturated Fat
-53.8%
Equal in Polyunsaturated fat - 11.948
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Saturated Fat:
4.77 g
Monounsaturated Fat:
18.932 g
Polyunsaturated fat:
11.948 g
Contains
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Monounsaturated Fat
+37%
Contains
less
Saturated Fat
-53.8%
Equal in Polyunsaturated fat - 11.948
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.31g | 5.71g |
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| Protein | 22.21g | 0g |
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| Fats | 51.36g | 38.71g |
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| Carbs | 22.31g | 5.71g |
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| Calories | 598kcal | 357kcal |
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| Starch | 3.56g |
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| Fructose | 0.12g |
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| Sugar | 10.49g |
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| Fiber | 5g |
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| Calcium | 49mg | 4mg |
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| Iron | 1.74mg | 0mg |
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| Magnesium | 168mg | 1mg |
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| Phosphorus | 335mg | 4mg |
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| Potassium | 558mg | 4mg |
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| Sodium | 17mg | 670mg |
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| Zinc | 2.51mg | 0mg |
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| Copper | 0.422mg | 0mg |
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| Manganese | 1.665mg | 0mg |
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| Selenium | 4.1µg |
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| Vitamin A | 0IU | 4567IU |
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| Vitamin A RAE | 0µg | 1370µg |
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| Vitamin E | 9.1mg | 37.22mg |
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| Vitamin B1 | 0.15mg | 0.012mg |
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| Vitamin B2 | 0.192mg | 0mg |
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| Vitamin B3 | 13.112mg | 0mg |
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| Vitamin B5 | 1.137mg |
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| Vitamin B6 | 0.441mg | 0mg |
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| Folate | 87µg |
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| Vitamin K | 0.3µg | 56.5µg |
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| Tryptophan | 0.231mg |
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| Threonine | 0.525mg |
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| Isoleucine | 0.616mg |
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| Leucine | 1.546mg |
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| Lysine | 0.681mg |
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| Methionine | 0.265mg |
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| Phenylalanine | 1.202mg |
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| Valine | 0.782mg |
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| Histidine | 0.557mg |
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| Trans Fat | 0.075g | 2.214g |
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| Saturated Fat | 10.325g | 4.77g |
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| Monounsaturated Fat | 25.941g | 18.932g |
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| Polyunsaturated fat | 12.535g | 11.948g |
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| Omega-6 - Eicosadienoic acid | 0.008g | 0.037g |
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| Omega-6 - Linoleic acid | 12.215g | 9.557g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-3 - ALA | 0.027g | 1.976g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
62%
97%
Minerals Daily Need Coverage Score
84%
9%
Comparison summary
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 653mg)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Benecol is lower in Sugar (difference - 10.49g)
Which food is lower in Cholesterol?
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Benecol is lower in Saturated Fat (difference - 5.555g)
Which food is lower in glycemic index?
Benecol is lower in glycemic index (difference - 14)
Which food is cheaper?
Benecol is cheaper (difference - $2.8)