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  6. Peanut butter vs. Chard raw

Peanut butter vs. Chard raw — In-Depth Nutrition Comparison

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A recap on differences between peanut butter and chard raw

  • Peanut butter is higher in vitamin B3, manganese, vitamin E, phosphorus, copper, and vitamin B6, yet chard raw is higher in vitamin K, vitamin A, and vitamin C.
  • Chard raw covers your daily vitamin K needs 691% more than peanut butter.
  • Peanut butter contains 344 times more saturated fat than chard raw. While peanut butter contains 10.325g of saturated fat, chard raw contains only 0.03g.
  • The glycemic index of peanut butter is lower.

Food varieties used in this article are Peanut butter, smooth style, without salt and Chard, swiss, raw.

Infographic

Peanut butter vs Chard raw 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 58% 15% 33% 68% 60% 9.8% 20% 28% 48% 4.9%
Contains more MagnesiumMagnesium +107.4%
Contains more PotassiumPotassium +47.2%
Contains more CopperCopper +135.8%
Contains more ZincZinc +597.2%
Contains more PhosphorusPhosphorus +628.3%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +354.9%
Contains more SeleniumSelenium +355.6%
~equal in Calcium ~51mg
~equal in Iron ~1.8mg

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 100% 102% 38% 0% 10% 21% 7.5% 10% 23% 0% 2075% 11% 9.8%
Contains more Vitamin EVitamin E +381.5%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B2Vitamin B2 +113.3%
Contains more Vitamin B3Vitamin B3 +3178%
Contains more Vitamin B5Vitamin B5 +561%
Contains more Vitamin B6Vitamin B6 +345.5%
Contains more FolateFolate +521.4%
Contains more CholineCholine +250%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +276566.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Chard raw DV% diff.
Vitamin K 0.3µg 830µg 691%
Polyunsaturated fat 12.535g 0.07g 83%
Vitamin B3 13.112mg 0.4mg 79%
Fats 51.36g 0.2g 79%
Monounsaturated fat 25.941g 0.04g 65%
Manganese 1.665mg 0.366mg 56%
Vitamin E 9.1mg 1.89mg 48%
Saturated fat 10.325g 0.03g 47%
Protein 22.21g 1.8g 41%
Phosphorus 335mg 46mg 41%
Vitamin A 0µg 306µg 34%
Vitamin C 0mg 30mg 33%
Calories 598kcal 19kcal 29%
Copper 0.422mg 0.179mg 27%
Vitamin B6 0.441mg 0.099mg 26%
Magnesium 168mg 81mg 21%
Zinc 2.51mg 0.36mg 20%
Vitamin B5 1.137mg 0.172mg 19%
Folate 87µg 14µg 18%
Fiber 5g 1.6g 14%
Sodium 17mg 213mg 9%
Vitamin B1 0.15mg 0.04mg 9%
Vitamin B2 0.192mg 0.09mg 8%
Choline 63mg 18mg 8%
Selenium 4.1µg 0.9µg 6%
Carbs 22.31g 3.74g 6%
Potassium 558mg 379mg 5%
Starch 3.56g 1%
Iron 1.74mg 1.8mg 1%
Net carbs 17.31g 2.14g N/A
Calcium 49mg 51mg 0%
Sugar 10.49g 1.1g N/A
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.017mg 0%
Threonine 0.525mg 0.083mg 0%
Isoleucine 0.616mg 0.147mg 0%
Leucine 1.546mg 0.13mg 0%
Lysine 0.681mg 0.099mg 0%
Methionine 0.265mg 0.019mg 0%
Phenylalanine 1.202mg 0.11mg 0%
Valine 0.782mg 0.11mg 0%
Histidine 0.557mg 0.036mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 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 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
2% 4% 93%
Protein: 1.8 g
Fats: 0.2 g
Carbs: 3.74 g
Water: 92.66 g
Other: 1.6 g
Contains more ProteinProtein +1133.9%
Contains more FatsFats +25580%
Contains more CarbsCarbs +496.5%
Contains more OtherOther +80.6%
Contains more WaterWater +7433.3%

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
21% 29% 50%
Saturated fat: Sat. Fat 0.03 g
Monounsaturated fat: Mono. Fat 0.04 g
Polyunsaturated fat: Poly. Fat 0.07 g
Contains more Mono. FatMonounsaturated fat +64752.5%
Contains more Poly. FatPolyunsaturated fat +17807.1%
Contains less Sat. FatSaturated fat -99.7%

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. Chard raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169991/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.