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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 Zinc +24.9%
Contains more Phosphorus +62.6%
Contains less Sodium -29.2%
Contains more Iron +360.9%
Contains more Calcium +14.3%
Contains more Copper +143.6%
Equal in Potassium - 559
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 66% 15% 50% 120% 141% 69% 144% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 301% 17% 50% 105% 343% 55% 89% 4%
Contains more Magnesium +15.1%
Contains more Zinc +24.9%
Contains more Phosphorus +62.6%
Contains less Sodium -29.2%
Contains more Iron +360.9%
Contains more Calcium +14.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 182% 0% 38% 45% 246% 69% 102% 0% 1% 66%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 11% 0% 7% 12% 14% 18% 10% 29% 21% 0%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
133%
Peanut butter
29%
Chocolate
Carbohydrates
22%
Peanut butter
61%
Chocolate
Fats
237%
Peanut butter
144%
Chocolate

Comparison summary table

Pay attention at 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 Cholesterol ok
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in price ok
Rich in minerals Equal

Which food is preferable in case of diets?

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

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Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 8mg)
Which food contains less Sugars?
Peanut butter
Peanut butter contains less Sugars (difference - 37.41g)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 7mg)
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 definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Peanut butter Chocolate Opinion
Calories 598 546 Peanut butter
Protein 22.21 4.88 Peanut butter
Fats 51.36 31.28 Peanut butter
Vitamin C 0 Peanut butter
Carbs 22.31 61.17 Chocolate
Cholesterol 0 8 Peanut butter
Vitamin D 0 Peanut butter
Iron 1.74 8.02 Chocolate
Calcium 49 56 Chocolate
Potassium 558 559 Chocolate
Magnesium 168 146 Peanut butter
Sugars 10.49 47.9 Peanut butter
Fiber 5 7 Chocolate
Copper 0.422 1.028 Chocolate
Zinc 2.51 2.01 Peanut butter
Starch 3.56 Peanut butter
Phosphorus 335 206 Peanut butter
Sodium 17 24 Peanut butter
Vitamin A 0 50 Chocolate
Vitamin E 9.1 0.54 Peanut butter
Vitamin D 0 Peanut butter
Vitamin B1 0.15 0.025 Peanut butter
Vitamin B2 0.192 0.05 Peanut butter
Vitamin B3 13.112 0.725 Peanut butter
Vitamin B5 1.137 0.297 Peanut butter
Vitamin B6 0.441 0.042 Peanut butter
Vitamin B12 0 0.23 Chocolate
Vitamin K 0.3 8.1 Chocolate
Folate 87 Peanut butter
Trans Fat 0.075 0.112 Peanut butter
Saturated Fat 10.325 18.519 Peanut butter
Monounsaturated Fat 25.941 9.54 Peanut butter
Polyunsaturated fat 12.535 1.092 Peanut butter
Tryptophan 0.231 Peanut butter
Threonine 0.525 Peanut butter
Isoleucine 0.616 Peanut butter
Leucine 1.546 Peanut butter
Lysine 0.681 Peanut butter
Methionine 0.265 Peanut butter
Phenylalanine 1.202 Peanut butter
Valine 0.782 Peanut butter
Histidine 0.557 Peanut butter
Fructose 0.12 0 Peanut butter

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 of 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.