Peanut butter vs. Dates — In-Depth Nutrition Comparison
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A recap on differences between peanut butter and dates
- Peanut butter is higher than dates in vitamin B3, manganese, vitamin E, phosphorus, magnesium, copper, vitamin B6, zinc, and folate.
- Peanut butter covers your daily vitamin B3 needs 74% more than dates.
- Peanut butter contains 323 times more saturated fat than dates. While peanut butter contains 10.325g of saturated fat, dates contain only 0.032g.
- The glycemic index of peanut butter is lower.
Food varieties used in this article are Peanut butter, smooth style, without salt and Dates, deglet noor.
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.
| Contains more MagnesiumMagnesium | +290.7% |
| Contains more CalciumCalcium | +25.6% |
| Contains more IronIron | +70.6% |
| Contains more CopperCopper | +104.9% |
| Contains more ZincZinc | +765.5% |
| Contains more PhosphorusPhosphorus | +440.3% |
| Contains more ManganeseManganese | +535.5% |
| Contains more SeleniumSelenium | +36.7% |
| Contains more PotassiumPotassium | +17.6% |
| Contains less SodiumSodium | -88.2% |
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 | +18100% |
| Contains more Vitamin B1Vitamin B1 | +188.5% |
| Contains more Vitamin B2Vitamin B2 | +190.9% |
| Contains more Vitamin B3Vitamin B3 | +929.2% |
| Contains more Vitamin B5Vitamin B5 | +93% |
| Contains more Vitamin B6Vitamin B6 | +167.3% |
| Contains more FolateFolate | +357.9% |
| Contains more CholineCholine | +900% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin KVitamin K | +800% |
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:
2.45 g
Fats:
0.39 g
Carbs:
75.03 g
Water:
20.53 g
Other:
1.6 g
| Contains more ProteinProtein | +806.5% |
| Contains more FatsFats | +13069.2% |
| Contains more OtherOther | +80.6% |
| Contains more CarbsCarbs | +236.3% |
| Contains more WaterWater | +1569.1% |
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
0.032 g
Monounsaturated fat:
Mono. Fat
0.036 g
Polyunsaturated fat:
Poly. Fat
0.019 g
| Contains more Mono. FatMonounsaturated fat | +71958.3% |
| Contains more Poly. FatPolyunsaturated fat | +65873.7% |
| Contains less Sat. FatSaturated fat | -99.7% |
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:
23.84 g
Glucose:
19.87 g
Fructose:
19.56 g
Lactose:
0 g
Maltose:
0.12 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +132.6% |
| Contains more GlucoseGlucose | +15184.6% |
| Contains more FructoseFructose | +16200% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~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 Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 12.535g | 0.019g | 83% |
| Fats | 51.36g | 0.39g | 78% |
| Vitamin B3 | 13.112mg | 1.274mg | 74% |
| Monounsaturated fat | 25.941g | 0.036g | 65% |
| Manganese | 1.665mg | 0.262mg | 61% |
| Vitamin E | 9.1mg | 0.05mg | 60% |
| Saturated fat | 10.325g | 0.032g | 47% |
| Protein | 22.21g | 2.45g | 40% |
| Phosphorus | 335mg | 62mg | 39% |
| Magnesium | 168mg | 43mg | 30% |
| Fructose | 0.12g | 19.56g | 24% |
| Copper | 0.422mg | 0.206mg | 24% |
| Vitamin B6 | 0.441mg | 0.165mg | 21% |
| Zinc | 2.51mg | 0.29mg | 20% |
| Carbs | 22.31g | 75.03g | 18% |
| Folate | 87µg | 19µg | 17% |
| Calories | 598kcal | 282kcal | 16% |
| Fiber | 5g | 8g | 12% |
| Vitamin B5 | 1.137mg | 0.589mg | 11% |
| Vitamin B2 | 0.192mg | 0.066mg | 10% |
| Choline | 63mg | 6.3mg | 10% |
| Iron | 1.74mg | 1.02mg | 9% |
| Vitamin B1 | 0.15mg | 0.052mg | 8% |
| Potassium | 558mg | 656mg | 3% |
| Selenium | 4.1µg | 3µg | 2% |
| Vitamin K | 0.3µg | 2.7µg | 2% |
| Sodium | 17mg | 2mg | 1% |
| Starch | 3.56g | 1% | |
| Calcium | 49mg | 39mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 17.31g | 67.03g | N/A |
| Sugar | 10.49g | 63.35g | N/A |
| Trans fat | 0.075g | 0g | N/A |
| Tryptophan | 0.231mg | 0.012mg | 0% |
| Threonine | 0.525mg | 0.043mg | 0% |
| Isoleucine | 0.616mg | 0.049mg | 0% |
| Leucine | 1.546mg | 0.084mg | 0% |
| Lysine | 0.681mg | 0.066mg | 0% |
| Methionine | 0.265mg | 0.022mg | 0% |
| Phenylalanine | 1.202mg | 0.05mg | 0% |
| Valine | 0.782mg | 0.071mg | 0% |
| Histidine | 0.557mg | 0.032mg | 0% |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.008g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.215g | 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%
12%
Minerals Daily Need Coverage Score
84%
29%
Comparison summary
Which food is lower in Sugar?
Peanut butter is lower in Sugar (difference - 52.86g)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Dates contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Dates is lower in Saturated fat (difference - 10.293g)
Which food is cheaper?
Dates is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)