Peanut butter vs. Cheese — In-Depth Nutrition Comparison
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What are the differences between peanut butter and cheese?
- Peanut butter is higher in vitamin B3, manganese, vitamin E, copper, and magnesium; however, cheese is richer in calcium, vitamin B12, and selenium.
- Peanut butter's daily need coverage for vitamin B3 is 82% more.
- Cheese contains 62 times less manganese than peanut butter. Peanut butter contains 1.665mg of manganese, while cheese contains 0.027mg.
- Peanut butter has less saturated fat.
- Cheese has a lower glycemic index (0) than peanut butter (14).
We used Peanut butter, smooth style, without salt and Cheese, cheddar types in this article.
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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 | +522.2% |
| Contains more PotassiumPotassium | +634.2% |
| Contains more IronIron | +1142.9% |
| Contains more CopperCopper | +1306.7% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +6066.7% |
| Contains more CalciumCalcium | +1349% |
| Contains more ZincZinc | +45% |
| Contains more PhosphorusPhosphorus | +35.8% |
| Contains more SeleniumSelenium | +595.1% |
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 EVitamin E | +1181.7% |
| Contains more Vitamin B1Vitamin B1 | +417.2% |
| Contains more Vitamin B3Vitamin B3 | +22123.7% |
| Contains more Vitamin B5Vitamin B5 | +177.3% |
| Contains more Vitamin B6Vitamin B6 | +568.2% |
| Contains more FolateFolate | +222.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +122.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +700% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 13.112mg | 0.059mg | 82% |
| Polyunsaturated fat | 12.535g | 1.421g | 74% |
| Manganese | 1.665mg | 0.027mg | 71% |
| Calcium | 49mg | 710mg | 66% |
| Vitamin E | 9.1mg | 0.71mg | 56% |
| Vitamin B12 | 0µg | 1.1µg | 46% |
| Copper | 0.422mg | 0.03mg | 44% |
| Selenium | 4.1µg | 28.5µg | 44% |
| Monounsaturated fat | 25.941g | 9.246g | 42% |
| Saturated fat | 10.325g | 18.867g | 39% |
| Vitamin A | 0µg | 330µg | 37% |
| Magnesium | 168mg | 27mg | 34% |
| Cholesterol | 0mg | 99mg | 33% |
| Vitamin B6 | 0.441mg | 0.066mg | 29% |
| Fats | 51.36g | 33.31g | 28% |
| Sodium | 17mg | 653mg | 28% |
| Iron | 1.74mg | 0.14mg | 20% |
| Fiber | 5g | 0g | 20% |
| Vitamin B2 | 0.192mg | 0.428mg | 18% |
| Phosphorus | 335mg | 455mg | 17% |
| Vitamin B5 | 1.137mg | 0.41mg | 15% |
| Folate | 87µg | 27µg | 15% |
| Potassium | 558mg | 76mg | 14% |
| Calories | 598kcal | 404kcal | 10% |
| Zinc | 2.51mg | 3.64mg | 10% |
| Vitamin B1 | 0.15mg | 0.029mg | 10% |
| Choline | 63mg | 16.5mg | 8% |
| Carbs | 22.31g | 3.09g | 6% |
| Vitamin D* | 0 IU | 24 IU | 3% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin K | 0.3µg | 2.4µg | 2% |
| Protein | 22.21g | 22.87g | 1% |
| Starch | 3.56g | 1% | |
| Protein per 100 calories | 3.7g | 5.7g | N/A |
| Calories per 10 g protein | 269kcal | 177kcal | N/A |
| Weight per 100 calories | 17g | 25g | N/A |
| Unsaturated / Saturated Fat ratio | 3.7 | 0.57 | N/A |
| Net carbs | 17.31g | 3.09g | N/A |
| Sugar | 10.49g | 0.48g | N/A |
| Trans fat | 0.075g | 0.917g | N/A |
| Tryptophan | 0.231mg | 0.547mg | 0% |
| Threonine | 0.525mg | 1.044mg | 0% |
| Isoleucine | 0.616mg | 1.206mg | 0% |
| Leucine | 1.546mg | 1.939mg | 0% |
| Lysine | 0.681mg | 1.025mg | 0% |
| Methionine | 0.265mg | 0.547mg | 0% |
| Phenylalanine | 1.202mg | 1.074mg | 0% |
| Valine | 0.782mg | 1.404mg | 0% |
| Histidine | 0.557mg | 0.547mg | 0% |
| Fructose | 0.12g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.01g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - DPA | 0g | 0.017g | 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 | 0.007g | N/A |
| Omega-6 - Linoleic acid | 12.215g | N/A |
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:
22.87 g
Fats:
33.31 g
Carbs:
3.09 g
Water:
37.02 g
Other:
3.71 g
| Contains more FatsFats | +54.2% |
| Contains more CarbsCarbs | +622% |
| Contains more WaterWater | +2909.8% |
| Contains more OtherOther | +28.4% |
~equal in
Protein
~22.87g
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
18.867 g
Monounsaturated fat:
Mono. Fat
9.246 g
Polyunsaturated fat:
Poly. Fat
1.421 g
| Contains less Sat. FatSaturated fat | -45.3% |
| Contains more Mono. FatMonounsaturated fat | +180.6% |
| Contains more Poly. FatPolyunsaturated fat | +782.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0 g
Glucose:
0.26 g
Fructose:
0 g
Lactose:
0.12 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GlucoseGlucose | +100% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Maltose
~0g
