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, 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.
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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 more MagnesiumMagnesium | +16700% |
| Contains more CalciumCalcium | +1125% |
| Contains more PotassiumPotassium | +13850% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +8275% |
| Contains less SodiumSodium | -97.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
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 more Vitamin B1Vitamin B1 | +1150% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +309% |
| Contains more Vitamin KVitamin K | +18733.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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 more ProteinProtein | +∞% |
| Contains more FatsFats | +32.7% |
| Contains more CarbsCarbs | +290.7% |
| Contains more OtherOther | +56.2% |
| Contains more WaterWater | +4268.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
Saturated fat:
Sat. Fat
4.77 g
Monounsaturated fat:
Mono. Fat
18.932 g
Polyunsaturated fat:
Poly. Fat
11.948 g
| Contains more Mono. FatMonounsaturated fat | +37% |
| Contains less Sat. FatSaturated fat | -53.8% |
~equal in
Polyunsaturated fat
~11.948g
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 Cholesterol |
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| Lower in Sugar |
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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 | |
|
DV% diff. |
| Vitamin E | 9.1mg | 37.22mg | 187% |
| Vitamin A | 0µg | 1370µg | 152% |
| Vitamin B3 | 13.112mg | 0mg | 82% |
| Manganese | 1.665mg | 0mg | 72% |
| Vitamin K | 0.3µg | 56.5µg | 47% |
| Phosphorus | 335mg | 4mg | 47% |
| Copper | 0.422mg | 0mg | 47% |
| Protein | 22.21g | 0g | 44% |
| Magnesium | 168mg | 1mg | 40% |
| Vitamin B6 | 0.441mg | 0mg | 34% |
| Sodium | 17mg | 670mg | 28% |
| Saturated fat | 10.325g | 4.77g | 25% |
| Vitamin B5 | 1.137mg | 23% | |
| Zinc | 2.51mg | 0mg | 23% |
| Iron | 1.74mg | 0mg | 22% |
| Folate | 87µg | 22% | |
| Fiber | 5g | 20% | |
| Fats | 51.36g | 38.71g | 19% |
| Monounsaturated fat | 25.941g | 18.932g | 18% |
| Potassium | 558mg | 4mg | 16% |
| Vitamin B2 | 0.192mg | 0mg | 15% |
| Calories | 598kcal | 357kcal | 12% |
| Vitamin B1 | 0.15mg | 0.012mg | 12% |
| Choline | 63mg | 11% | |
| Selenium | 4.1µg | 7% | |
| Carbs | 22.31g | 5.71g | 6% |
| Calcium | 49mg | 4mg | 5% |
| Polyunsaturated fat | 12.535g | 11.948g | 4% |
| Starch | 3.56g | 1% | |
| Net carbs | 17.31g | 5.71g | N/A |
| Sugar | 10.49g | N/A | |
| Trans fat | 0.075g | 2.214g | N/A |
| Tryptophan | 0.231mg | 0% | |
| Threonine | 0.525mg | 0% | |
| Isoleucine | 0.616mg | 0% | |
| Leucine | 1.546mg | 0% | |
| Lysine | 0.681mg | 0% | |
| Methionine | 0.265mg | 0% | |
| Phenylalanine | 1.202mg | 0% | |
| Valine | 0.782mg | 0% | |
| Histidine | 0.557mg | 0% | |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.027g | 1.976g | 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 | 0.037g | N/A |
| Omega-6 - Linoleic acid | 12.215g | 9.557g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
60%
103%
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 Cholesterol?
Benecol is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Benecol is lower in Sugar (difference - 10.49g)
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)