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Peanut butter vs. Crouton — In-Depth Nutrition Comparison

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Significant differences between peanut butter and crouton

  • Peanut butter has more manganese, vitamin B3, magnesium, vitamin B6, and phosphorus; however, crouton is richer in selenium, vitamin B1, and iron.
  • Crouton covers your daily selenium needs 61% more than peanut butter.
  • Crouton has 17 times less vitamin B6 than peanut butter. Peanut butter has 0.441mg of vitamin B6, while crouton has 0.026mg.
  • Crouton contains less saturated fat.
  • Crouton has a higher glycemic index. The glycemic index of crouton is 72, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Peanut butter, smooth style, without salt and Croutons, plain.

Infographic

Peanut butter vs Crouton 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" 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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +441.9%
Contains more PotassiumPotassium +350%
Contains more CopperCopper +158.9%
Contains more ZincZinc +182%
Contains more PhosphorusPhosphorus +191.3%
Contains less SodiumSodium -97.6%
Contains more ManganeseManganese +233%
Contains more CalciumCalcium +55.1%
Contains more IronIron +134.5%
Contains more SeleniumSelenium +814.6%

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.
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 0% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +141.1%
Contains more Vitamin B5Vitamin B5 +165%
Contains more Vitamin B6Vitamin B6 +1596.2%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +315.3%
Contains more Vitamin B2Vitamin B2 +41.7%
Contains more FolateFolate +51.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more ProteinProtein +86.6%
Contains more FatsFats +678.2%
Contains more OtherOther +15.6%
Contains more CarbsCarbs +229.4%
Contains more WaterWater +347.2%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains more Mono. FatMonounsaturated fat +748%
Contains more Poly. FatPolyunsaturated fat +884.7%
Contains less Sat. FatSaturated fat -85.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Crouton
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Crouton DV% diff.
Polyunsaturated fat 12.535g 1.273g 75%
Fats 51.36g 6.6g 69%
Vitamin E 9.1mg 61%
Selenium 4.1µg 37.5µg 61%
Monounsaturated fat 25.941g 3.059g 57%
Manganese 1.665mg 0.5mg 51%
Vitamin B3 13.112mg 5.439mg 48%
Saturated fat 10.325g 1.51g 40%
Vitamin B1 0.15mg 0.623mg 39%
Magnesium 168mg 31mg 33%
Vitamin B6 0.441mg 0.026mg 32%
Phosphorus 335mg 115mg 31%
Sodium 17mg 698mg 30%
Iron 1.74mg 4.08mg 29%
Copper 0.422mg 0.163mg 29%
Protein 22.21g 11.9g 21%
Carbs 22.31g 73.5g 17%
Zinc 2.51mg 0.89mg 15%
Vitamin B5 1.137mg 0.429mg 14%
Potassium 558mg 124mg 13%
Folate 87µg 132µg 11%
Choline 63mg 11%
Calories 598kcal 407kcal 10%
Vitamin B2 0.192mg 0.272mg 6%
Calcium 49mg 76mg 3%
Starch 3.56g 1%
Net carbs 17.31g 68.4g N/A
Sugar 10.49g N/A
Fiber 5g 5.1g 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.14mg 0%
Threonine 0.525mg 0.337mg 0%
Isoleucine 0.616mg 0.456mg 0%
Leucine 1.546mg 0.832mg 0%
Lysine 0.681mg 0.278mg 0%
Methionine 0.265mg 0.211mg 0%
Phenylalanine 1.202mg 0.586mg 0%
Valine 0.782mg 0.514mg 0%
Histidine 0.557mg 0.255mg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Peanut butter
35%
Crouton
Minerals Daily Need Coverage Score
84%
Peanut butter
70%
Crouton

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 681mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 58)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Crouton
Crouton is lower in Saturated fat (difference - 8.815g)
Which food is cheaper?
Crouton
Crouton is cheaper (difference - $1.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.