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Peanut butter vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between peanut butter and wheat Bread

  • Peanut butter has more vitamin E, vitamin B3, magnesium, copper, and vitamin B6; however, wheat Bread is higher in selenium, iron, and vitamin B1.
  • Peanut butter covers your daily need for vitamin E, 59% more than wheat Bread.
  • Peanut butter has 10 times more saturated fat than wheat Bread. While peanut butter has 10.325g of saturated fat, wheat Bread has only 0.989g.
  • The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Peanut butter, smooth style, without salt and Bread, wheat, toasted.

Infographic

Peanut butter vs Wheat Bread 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +184.7%
Contains more PotassiumPotassium +150.2%
Contains more CopperCopper +113.1%
Contains more ZincZinc +70.7%
Contains more PhosphorusPhosphorus +78.2%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +20.9%
Contains more CalciumCalcium +236.7%
Contains more IronIron +135.1%
Contains more SeleniumSelenium +714.6%

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin EVitamin E +3691.7%
Contains more Vitamin B3Vitamin B3 +109.8%
Contains more Vitamin B5Vitamin B5 +149.3%
Contains more Vitamin B6Vitamin B6 +188.2%
Contains more CholineCholine +185.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +192.7%
Contains more Vitamin B2Vitamin B2 +99%
Contains more Vitamin KVitamin K +1800%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient Peanut butter Wheat Bread DV% diff.
Fats 51.36g 4.27g 72%
Polyunsaturated fat 12.535g 1.72g 72%
Monounsaturated fat 25.941g 1.019g 62%
Vitamin E 9.1mg 0.24mg 59%
Selenium 4.1µg 33.4µg 53%
Vitamin B3 13.112mg 6.25mg 43%
Saturated fat 10.325g 0.989g 42%
Iron 1.74mg 4.09mg 29%
Magnesium 168mg 59mg 26%
Sodium 17mg 601mg 25%
Copper 0.422mg 0.198mg 25%
Vitamin B1 0.15mg 0.439mg 24%
Vitamin B6 0.441mg 0.153mg 22%
Phosphorus 335mg 188mg 21%
Protein 22.21g 12.96g 19%
Vitamin B2 0.192mg 0.382mg 15%
Calories 598kcal 313kcal 14%
Vitamin B5 1.137mg 0.456mg 14%
Manganese 1.665mg 1.377mg 13%
Calcium 49mg 165mg 12%
Carbs 22.31g 55.77g 11%
Potassium 558mg 223mg 10%
Zinc 2.51mg 1.47mg 9%
Choline 63mg 22.1mg 7%
Vitamin K 0.3µg 5.7µg 5%
Starch 3.56g 1%
Fiber 5g 4.7g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 17.31g 51.07g N/A
Sugar 10.49g 6.42g N/A
Folate 87µg 86µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.092mg 0%
Threonine 0.525mg 0.299mg 0%
Isoleucine 0.616mg 0.258mg 0%
Leucine 1.546mg 0.461mg 0%
Lysine 0.681mg 0.215mg 0%
Methionine 0.265mg 0.105mg 0%
Phenylalanine 1.202mg 0.315mg 0%
Valine 0.782mg 0.31mg 0%
Histidine 0.557mg 0.15mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g 0.161g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g N/A
Omega-6 - Linoleic acid 12.215g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +71.4%
Contains more FatsFats +1102.8%
Contains more CarbsCarbs +150%
Contains more WaterWater +1869.9%
~equal in Other ~2.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +2445.7%
Contains more Poly. FatPolyunsaturated fat +628.8%
Contains less Sat. FatSaturated fat -90.4%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.