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Peanut butter vs Chocolate - In-Depth Nutrition Comparison

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Significant differences between Peanut butter and Chocolate

  • Peanut butter has more Vitamin B3, Vitamin E , Vitamin B6, Phosphorus, Vitamin B5, Vitamin B2, and Manganese, however Chocolate is richer in Iron, and Copper.
  • Chocolate covers your daily Iron needs 79% more than Peanut butter.
  • Chocolate has 18 times less Vitamin B3 than Peanut butter. Peanut butter has 13.112mg of Vitamin B3, while Chocolate has 0.725mg.
  • Peanut butter contains less Saturated Fat.

Specific food types used in this comparison are Peanut butter, smooth style, without salt and Chocolate, dark, 45- 59% cacao solids.

Infographic

Peanut butter vs Chocolate infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Magnesium +15.1%
Contains more Phosphorus +62.6%
Contains less Sodium -29.2%
Contains more Zinc +24.9%
Contains more Calcium +14.3%
Contains more Iron +360.9%
Contains more Copper +143.6%
Equal in Potassium - 559
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 15% 66% 120% 144% 50% 3% 69% 141%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Contains more Magnesium +15.1%
Contains more Phosphorus +62.6%
Contains less Sodium -29.2%
Contains more Zinc +24.9%
Contains more Calcium +14.3%
Contains more Iron +360.9%
Contains more Copper +143.6%
Equal in Potassium - 559

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +1585.2%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +284%
Contains more Vitamin B3 +1708.6%
Contains more Vitamin B5 +282.8%
Contains more Vitamin B6 +950%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2600%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin E +1585.2%
Contains more Vitamin B1 +500%
Contains more Vitamin B2 +284%
Contains more Vitamin B3 +1708.6%
Contains more Vitamin B5 +282.8%
Contains more Vitamin B6 +950%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +2600%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut butter Chocolate
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Chocolate Opinion
Net carbs 17.31g 54.17g Chocolate
Protein 22.21g 4.88g Peanut butter
Fats 51.36g 31.28g Peanut butter
Carbs 22.31g 61.17g Chocolate
Calories 598kcal 546kcal Peanut butter
Starch 3.56g g Peanut butter
Fructose 0.12g 0g Peanut butter
Sugar 10.49g 47.9g Peanut butter
Fiber 5g 7g Chocolate
Calcium 49mg 56mg Chocolate
Iron 1.74mg 8.02mg Chocolate
Magnesium 168mg 146mg Peanut butter
Phosphorus 335mg 206mg Peanut butter
Potassium 558mg 559mg Chocolate
Sodium 17mg 24mg Peanut butter
Zinc 2.51mg 2.01mg Peanut butter
Copper 0.422mg 1.028mg Chocolate
Vitamin A 0IU 50IU Chocolate
Vitamin E 9.1mg 0.54mg Peanut butter
Vitamin D 0IU IU Peanut butter
Vitamin D 0µg µg Peanut butter
Vitamin C 0mg mg Peanut butter
Vitamin B1 0.15mg 0.025mg Peanut butter
Vitamin B2 0.192mg 0.05mg Peanut butter
Vitamin B3 13.112mg 0.725mg Peanut butter
Vitamin B5 1.137mg 0.297mg Peanut butter
Vitamin B6 0.441mg 0.042mg Peanut butter
Folate 87µg µg Peanut butter
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 0.3µg 8.1µg Chocolate
Tryptophan 0.231mg mg Peanut butter
Threonine 0.525mg mg Peanut butter
Isoleucine 0.616mg mg Peanut butter
Leucine 1.546mg mg Peanut butter
Lysine 0.681mg mg Peanut butter
Methionine 0.265mg mg Peanut butter
Phenylalanine 1.202mg mg Peanut butter
Valine 0.782mg mg Peanut butter
Histidine 0.557mg mg Peanut butter
Cholesterol 0mg 8mg Peanut butter
Trans Fat 0.075g 0.112g Peanut butter
Saturated Fat 10.325g 18.519g Peanut butter
Monounsaturated Fat 25.941g 9.54g Peanut butter
Polyunsaturated fat 12.535g 1.092g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
62
Peanut butter
10
Chocolate
Mineral Summary Score
76
Peanut butter
120
Chocolate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
133%
Peanut butter
29%
Chocolate
Carbohydrates
22%
Peanut butter
61%
Chocolate
Fats
237%
Peanut butter
144%
Chocolate

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 37.41g)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 7mg)
Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 8.194g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.8)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.