Peanut butter vs. Filo — In-Depth Nutrition Comparison

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What are the main differences between peanut butter and filo?

Peanut butter is richer in vitamin E, vitamin B3, manganese, phosphorus, magnesium, copper, and vitamin B6, while filo is higher in selenium and vitamin B1.
Peanut butter's daily need coverage for vitamin E is 60% higher.
Filo has 15 times less vitamin B6 than peanut butter. Peanut butter has 0.441mg of vitamin B6, while filo has 0.03mg.
Filo is lower in saturated fat.
Filo has a higher glycemic index (38) than peanut butter (14).

We used Peanut butter, smooth style, without salt and Phyllo dough types in this comparison.

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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.

Peanut butter

Filo

Contains more MagnesiumMagnesium	+1020%
Contains more CalciumCalcium	+345.5%
Contains more PotassiumPotassium	+654.1%
Contains more CopperCopper	+317.8%
Contains more ZincZinc	+412.2%
Contains more PhosphorusPhosphorus	+346.7%
Contains less SodiumSodium	-96.5%
Contains more ManganeseManganese	+249.8%

Contains more IronIron	+84.5%
Contains more SeleniumSelenium	+468.3%

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.

Peanut butter

Filo

Contains more Vitamin EVitamin E	+11275%
Contains more Vitamin B3Vitamin B3	+221.9%
Contains more Vitamin B5Vitamin B5	+276.5%
Contains more Vitamin B6Vitamin B6	+1370%
Contains more CholineCholine	+813%

Contains more Vitamin B1Vitamin B1	+260.7%
Contains more Vitamin B2Vitamin B2	+77.6%
Contains more Vitamin KVitamin K	+733.3%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~88µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	12.535g	0.923g	77%
Fats	51.36g	6g	70%
Vitamin E	9.1mg	0.08mg	60%
Monounsaturated fat	25.941g	3.149g	57%
Vitamin B3	13.112mg	4.073mg	56%
Manganese	1.665mg	0.476mg	52%
Saturated fat	10.325g	1.47g	40%
Phosphorus	335mg	75mg	37%
Magnesium	168mg	15mg	36%
Copper	0.422mg	0.101mg	36%
Selenium	4.1µg	23.3µg	35%
Vitamin B1	0.15mg	0.541mg	33%
Vitamin B6	0.441mg	0.03mg	32%
Protein	22.21g	7.1g	30%
Sodium	17mg	483mg	20%
Zinc	2.51mg	0.49mg	18%
Iron	1.74mg	3.21mg	18%
Vitamin B5	1.137mg	0.302mg	17%
Calories	598kcal	299kcal	15%
Potassium	558mg	74mg	14%
Fiber	5g	1.9g	12%
Vitamin B2	0.192mg	0.341mg	11%
Choline	63mg	6.9mg	10%
Carbs	22.31g	52.6g	10%
Calcium	49mg	11mg	4%
Vitamin K	0.3µg	2.5µg	2%
Starch	3.56g		1%
Net carbs	17.31g	50.7g	N/A
Sugar	10.49g	0.18g	N/A
Folate	87µg	88µg	0%
Trans fat	0.075g		N/A
Tryptophan	0.231mg	0.088mg	0%
Threonine	0.525mg	0.194mg	0%
Isoleucine	0.616mg	0.246mg	0%
Leucine	1.546mg	0.49mg	0%
Lysine	0.681mg	0.158mg	0%
Methionine	0.265mg	0.126mg	0%
Phenylalanine	1.202mg	0.359mg	0%
Valine	0.782mg	0.286mg	0%
Histidine	0.557mg	0.159mg	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