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.
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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 | +15.1% |
| Contains more ZincZinc | +24.9% |
| Contains more PhosphorusPhosphorus | +62.6% |
| Contains less SodiumSodium | -29.2% |
| Contains more ManganeseManganese | +17.3% |
| Contains more SeleniumSelenium | +36.7% |
| Contains more CalciumCalcium | +14.3% |
| Contains more IronIron | +360.9% |
| Contains more CopperCopper | +143.6% |
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.
| Contains more Vitamin EVitamin E | +1585.2% |
| Contains more Vitamin B1Vitamin B1 | +500% |
| Contains more Vitamin B2Vitamin B2 | +284% |
| Contains more Vitamin B3Vitamin B3 | +1708.6% |
| Contains more Vitamin B5Vitamin B5 | +282.8% |
| Contains more Vitamin B6Vitamin B6 | +950% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2600% |
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:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
| Contains more ProteinProtein | +355.1% |
| Contains more FatsFats | +64.2% |
| Contains more WaterWater | +26.8% |
| Contains more OtherOther | +70% |
| Contains more CarbsCarbs | +174.2% |
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
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 g
| Contains less Sat. FatSaturated fat | -44.2% |
| Contains more Mono. FatMonounsaturated fat | +171.9% |
| Contains more Poly. FatPolyunsaturated fat | +1047.9% |
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:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +351.2% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 1.74mg | 8.02mg | 79% |
| Vitamin B3 | 13.112mg | 0.725mg | 77% |
| Polyunsaturated fat | 12.535g | 1.092g | 76% |
| Copper | 0.422mg | 1.028mg | 67% |
| Vitamin E | 9.1mg | 0.54mg | 57% |
| Monounsaturated fat | 25.941g | 9.54g | 41% |
| Saturated fat | 10.325g | 18.519g | 37% |
| Protein | 22.21g | 4.88g | 35% |
| Vitamin B6 | 0.441mg | 0.042mg | 31% |
| Fats | 51.36g | 31.28g | 31% |
| Folate | 87µg | 22% | |
| Phosphorus | 335mg | 206mg | 18% |
| Vitamin B5 | 1.137mg | 0.297mg | 17% |
| Carbs | 22.31g | 61.17g | 13% |
| Caffeine | 0mg | 43mg | 11% |
| Choline | 63mg | 11% | |
| Manganese | 1.665mg | 1.419mg | 11% |
| Vitamin B2 | 0.192mg | 0.05mg | 11% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Vitamin B1 | 0.15mg | 0.025mg | 10% |
| Fiber | 5g | 7g | 8% |
| Vitamin K | 0.3µg | 8.1µg | 7% |
| Zinc | 2.51mg | 2.01mg | 5% |
| Magnesium | 168mg | 146mg | 5% |
| Calories | 598kcal | 546kcal | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Selenium | 4.1µg | 3µg | 2% |
| Starch | 3.56g | 1% | |
| Calcium | 49mg | 56mg | 1% |
| Net carbs | 17.31g | 54.17g | N/A |
| Potassium | 558mg | 559mg | 0% |
| Sugar | 10.49g | 47.9g | N/A |
| Sodium | 17mg | 24mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.075g | 0.112g | N/A |
| Tryptophan | 0.231mg | 0% | |
| Threonine | 0.525mg | 0% | |
| Isoleucine | 0.616mg | 0% | |
| Leucine | 1.546mg | 0% | |
| Lysine | 0.681mg | 0% | |
| Methionine | 0.265mg | 0% | |
| Phenylalanine | 1.202mg | 0% | |
| Valine | 0.782mg | 0% | |
| Histidine | 0.557mg | 0% | |
| Fructose | 0.12g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - ALA | 0.027g | 0.085g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.008g | 0.001g | N/A |
| Omega-6 - Linoleic acid | 12.215g | 0.947g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
84%
116%
Comparison summary
Which food is lower in Cholesterol?
Peanut butter is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Peanut butter is lower in Sugar (difference - 37.41g)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 7mg)
Which food is lower in Saturated fat?
Peanut butter is lower in Saturated fat (difference - 8.194g)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 9)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food is cheaper?
Chocolate is cheaper (difference - $0.8)
Which food is richer in minerals?
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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.