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  6. Peanut butter vs. Wheat Bread

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 38 times more Vitamin E than wheat Bread. While peanut butter has 9.1mg of Vitamin E, wheat Bread has only 0.24mg.
  • Wheat Bread has less saturated Fat.
  • 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 ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~86µg

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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Wheat Bread
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Wheat Bread
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
60%
Peanut butter
36%
Wheat Bread
Minerals Daily Need Coverage Score
84%
Peanut butter
89%
Wheat Bread

Comparison summary

Which food is lower in Sugar?
Wheat Bread
Wheat Bread is lower in Sugar (difference - 4.07g)
Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 9.336g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.5)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 584mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 46)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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.