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  6. Peanut butter vs. Dried fruit

Peanut butter vs. Dried fruit — In-Depth Nutrition Comparison

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Significant differences between Peanut butter and Dried fruit

  • Peanut butter has more Vitamin B3, Manganese, Phosphorus, Magnesium, Vitamin E, Vitamin B6, Zinc, and Folate, however, Dried fruit is richer in Vitamin A.
  • Peanut butter covers your daily Vitamin B3 needs 66% more than Dried fruit.
  • Dried fruit has 607 times less Saturated Fat than Peanut butter. Peanut butter has 10.325g of Saturated Fat, while Dried fruit has 0.017g.

Specific food types used in this comparison are Peanut butter, smooth style, without salt and Apricots, dried, sulfured, uncooked.

Infographic

Peanut butter vs Dried fruit infographic
Infographic link

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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more MagnesiumMagnesium +425%
Contains more CopperCopper +23%
Contains more ZincZinc +543.6%
Contains more PhosphorusPhosphorus +371.8%
Contains more ManganeseManganese +608.5%
Contains more SeleniumSelenium +86.4%
Contains more CalciumCalcium +12.2%
Contains more PotassiumPotassium +108.2%
Contains more IronIron +52.9%
Contains less SodiumSodium -41.2%

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.
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 3.3% 216% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin EVitamin E +110.2%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +159.5%
Contains more Vitamin B3Vitamin B3 +406.5%
Contains more Vitamin B5Vitamin B5 +120.3%
Contains more Vitamin B6Vitamin B6 +208.4%
Contains more FolateFolate +770%
Contains more CholineCholine +353.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +933.3%
~equal in Vitamin D ~0µg
~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
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more ProteinProtein +555.2%
Contains more FatsFats +9970.6%
Contains more OtherOther +12.5%
Contains more CarbsCarbs +180.8%
Contains more WaterWater +2411.4%

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
10% 45% 45%
Saturated Fat: Sat. Fat 0.017 g
Monounsaturated Fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Mono. FatMonounsaturated Fat +34955.4%
Contains more Poly. FatPolyunsaturated fat +16839.2%
Contains less Sat. FatSaturated Fat -99.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 73%
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
15% 61% 23%
Starch: 0.35 g
Sucrose: 7.89 g
Glucose: 33.08 g
Fructose: 12.47 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +917.1%
Contains more SucroseSucrose +29.9%
Contains more GlucoseGlucose +25346.2%
Contains more FructoseFructose +10291.7%
~equal in Lactose ~0g
~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.
Peanut butter Dried fruit
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Dried fruit Opinion
Calories 598kcal 241kcal Peanut butter
Protein 22.21g 3.39g Peanut butter
Fats 51.36g 0.51g Peanut butter
Vitamin C 0mg 1mg Dried fruit
Net carbs 17.31g 55.34g Dried fruit
Carbs 22.31g 62.64g Dried fruit
Magnesium 168mg 32mg Peanut butter
Calcium 49mg 55mg Dried fruit
Potassium 558mg 1162mg Dried fruit
Iron 1.74mg 2.66mg Dried fruit
Sugar 10.49g 53.44g Peanut butter
Fiber 5g 7.3g Dried fruit
Copper 0.422mg 0.343mg Peanut butter
Zinc 2.51mg 0.39mg Peanut butter
Starch 3.56g 0.35g Peanut butter
Phosphorus 335mg 71mg Peanut butter
Sodium 17mg 10mg Dried fruit
Vitamin A 0IU 3604IU Dried fruit
Vitamin A 0µg 180µg Dried fruit
Vitamin E 9.1mg 4.33mg Peanut butter
Manganese 1.665mg 0.235mg Peanut butter
Selenium 4.1µg 2.2µg Peanut butter
Vitamin B1 0.15mg 0.015mg Peanut butter
Vitamin B2 0.192mg 0.074mg Peanut butter
Vitamin B3 13.112mg 2.589mg Peanut butter
Vitamin B5 1.137mg 0.516mg Peanut butter
Vitamin B6 0.441mg 0.143mg Peanut butter
Vitamin K 0.3µg 3.1µg Dried fruit
Folate 87µg 10µg Peanut butter
Trans Fat 0.075g Dried fruit
Choline 63mg 13.9mg Peanut butter
Saturated Fat 10.325g 0.017g Dried fruit
Monounsaturated Fat 25.941g 0.074g Peanut butter
Polyunsaturated fat 12.535g 0.074g Peanut butter
Tryptophan 0.231mg 0.016mg Peanut butter
Threonine 0.525mg 0.073mg Peanut butter
Isoleucine 0.616mg 0.063mg Peanut butter
Leucine 1.546mg 0.105mg Peanut butter
Lysine 0.681mg 0.083mg Peanut butter
Methionine 0.265mg 0.015mg Peanut butter
Phenylalanine 1.202mg 0.062mg Peanut butter
Valine 0.782mg 0.078mg Peanut butter
Histidine 0.557mg 0.047mg Peanut butter
Fructose 0.12g 12.47g Dried fruit
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Dried fruit
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
36%
Dried fruit
Minerals Daily Need Coverage Score
84%
Peanut butter
44%
Dried fruit

Comparison summary

Which food is lower in Sugar?
Peanut butter
Peanut butter is lower in Sugar (difference - 42.95g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 17)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Sodium?
Dried fruit
Dried fruit contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Dried fruit
Dried fruit is lower in Saturated Fat (difference - 10.308g)
Which food is cheaper?
Dried fruit
Dried fruit is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.