Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Peanut butter vs. Feta — In-Depth Nutrition Comparison

Compare

What are the differences between peanut butter and feta?

  • Peanut butter is higher in vitamin B3, manganese, vitamin E, copper, and magnesium; however, feta is richer in vitamin B12, vitamin B2, and calcium.
  • Peanut butter's daily need coverage for vitamin B3 is 76% more.
  • Feta contains 59 times less manganese than peanut butter. Peanut butter contains 1.665mg of manganese, while feta contains 0.028mg.
  • Peanut butter has less sodium.
  • Peanut butter has a lower glycemic index (14) than feta (27).

We used Peanut butter, smooth style, without salt and Cheese, feta types in this article.

Infographic

Peanut butter vs Feta 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%
Feta
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 148% 5.5% 24% 11% 79% 144% 120% 3.7% 82%
Contains more MagnesiumMagnesium +784.2%
Contains more PotassiumPotassium +800%
Contains more IronIron +167.7%
Contains more CopperCopper +1218.8%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +5846.4%
Contains more CalciumCalcium +906.1%
Contains more ZincZinc +14.7%
Contains more SeleniumSelenium +265.9%
~equal in Phosphorus ~337mg

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%
Feta
5
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% 42% 3.6% 6% 39% 195% 19% 58% 98% 211% 4.5% 24% 8.4%
Contains more Vitamin EVitamin E +4955.6%
Contains more Vitamin B3Vitamin B3 +1223.1%
Contains more Vitamin B5Vitamin B5 +17.6%
Contains more FolateFolate +171.9%
Contains more CholineCholine +309.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +339.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.154mg
~equal in Vitamin B6 ~0.424mg

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
Feta
2
14% 21% 4% 55% 5%
Protein: 14.21 g
Fats: 21.28 g
Carbs: 4.09 g
Water: 55.22 g
Other: 5.2 g
Contains more ProteinProtein +56.3%
Contains more FatsFats +141.4%
Contains more CarbsCarbs +445.5%
Contains more WaterWater +4389.4%
Contains more OtherOther +79.9%

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
Feta
0
74% 23% 3%
Saturated fat: Sat. Fat 14.946 g
Monounsaturated fat: Mono. Fat 4.623 g
Polyunsaturated fat: Poly. Fat 0.591 g
Contains less Sat. FatSaturated fat -30.9%
Contains more Mono. FatMonounsaturated fat +461.1%
Contains more Poly. FatPolyunsaturated fat +2021%

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 Feta
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Feta DV% diff.
Polyunsaturated fat 12.535g 0.591g 80%
Vitamin B3 13.112mg 0.991mg 76%
Manganese 1.665mg 0.028mg 71%
Vitamin B12 0µg 1.69µg 70%
Vitamin E 9.1mg 0.18mg 59%
Monounsaturated fat 25.941g 4.623g 53%
Vitamin B2 0.192mg 0.844mg 50%
Fats 51.36g 21.28g 46%
Calcium 49mg 493mg 44%
Copper 0.422mg 0.032mg 43%
Sodium 17mg 917mg 39%
Magnesium 168mg 19mg 35%
Cholesterol 0mg 89mg 30%
Saturated fat 10.325g 14.946g 21%
Selenium 4.1µg 15µg 20%
Fiber 5g 0g 20%
Calories 598kcal 264kcal 17%
Protein 22.21g 14.21g 16%
Potassium 558mg 62mg 15%
Iron 1.74mg 0.65mg 14%
Folate 87µg 32µg 14%
Vitamin A 0µg 125µg 14%
Choline 63mg 15.4mg 9%
Carbs 22.31g 4.09g 6%
Zinc 2.51mg 2.88mg 3%
Vitamin B5 1.137mg 0.967mg 3%
Vitamin D 0IU 16IU 2%
Vitamin D 0µg 0.4µg 2%
Starch 3.56g 1%
Vitamin B6 0.441mg 0.424mg 1%
Vitamin K 0.3µg 1.8µg 1%
Net carbs 17.31g 4.09g N/A
Sugar 10.49g 4.09g N/A
Phosphorus 335mg 337mg 0%
Vitamin B1 0.15mg 0.154mg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.2mg 0%
Threonine 0.525mg 0.637mg 0%
Isoleucine 0.616mg 0.803mg 0%
Leucine 1.546mg 1.395mg 0%
Lysine 0.681mg 1.219mg 0%
Methionine 0.265mg 0.368mg 0%
Phenylalanine 1.202mg 0.675mg 0%
Valine 0.782mg 1.065mg 0%
Histidine 0.557mg 0.397mg 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 Feta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
54%
Feta
Minerals Daily Need Coverage Score
84%
Peanut butter
63%
Feta

Comparison summary

Which food is lower in Cholesterol?
Peanut butter
Peanut butter is lower in Cholesterol (difference - 89mg)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 900mg)
Which food is lower in Saturated fat?
Peanut butter
Peanut butter is lower in Saturated fat (difference - 4.621g)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Feta
Feta is lower in Sugar (difference - 6.4g)
Which food is cheaper?
Feta
Feta is cheaper (difference - $0.3)
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.
Which food is richer in vitamins?
?
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. Feta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173420/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.