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  6. Peanut butter vs. Salmon raw

Peanut butter vs. Salmon raw — In-Depth Nutrition Comparison

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The main differences between peanut butter and salmon raw

  • Peanut butter is richer in manganese, magnesium, vitamin B3, fiber, phosphorus, and copper, yet salmon raw is richer in vitamin B12, selenium, and vitamin B6.
  • Daily need coverage for vitamin B12 for salmon raw is 133% higher.
  • Salmon raw contains less saturated fat.
  • Salmon raw has a lower glycemic index than peanut butter.

Food types used in this article are Peanut butter, smooth style, without salt and Fish, salmon, Atlantic, wild, raw.

Infographic

Peanut butter vs Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +479.3%
Contains more CalciumCalcium +308.3%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +117.5%
Contains more CopperCopper +68.8%
Contains more ZincZinc +292.2%
Contains more PhosphorusPhosphorus +67.5%
Contains less SodiumSodium -61.4%
Contains more ManganeseManganese +10306.3%
Contains more SeleniumSelenium +790.2%

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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +66.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +248%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +50.7%
Contains more Vitamin B2Vitamin B2 +97.9%
Contains more Vitamin B5Vitamin B5 +46.4%
Contains more Vitamin B6Vitamin B6 +85.5%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Peanut butter Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Manganese 1.665mg 0.016mg 72%
Fats 51.36g 6.34g 69%
Polyunsaturated fat 12.535g 2.539g 67%
Vitamin E 9.1mg 61%
Monounsaturated fat 25.941g 2.103g 60%
Selenium 4.1µg 36.5µg 59%
Saturated fat 10.325g 0.981g 42%
Magnesium 168mg 29mg 33%
Vitamin B3 13.112mg 7.86mg 33%
Vitamin B6 0.441mg 0.818mg 29%
Calories 598kcal 142kcal 23%
Fiber 5g 0g 20%
Copper 0.422mg 0.25mg 19%
Phosphorus 335mg 200mg 19%
Cholesterol 0mg 55mg 18%
Zinc 2.51mg 0.64mg 17%
Folate 87µg 25µg 16%
Vitamin B2 0.192mg 0.38mg 14%
Iron 1.74mg 0.8mg 12%
Choline 63mg 11%
Vitamin B5 1.137mg 1.664mg 11%
Carbs 22.31g 0g 7%
Vitamin B1 0.15mg 0.226mg 6%
Protein 22.21g 19.84g 5%
Calcium 49mg 12mg 4%
Potassium 558mg 490mg 2%
Vitamin A 0µg 12µg 1%
Sodium 17mg 44mg 1%
Starch 3.56g 1%
Net carbs 17.31g 0g N/A
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.222mg 0%
Threonine 0.525mg 0.87mg 0%
Isoleucine 0.616mg 0.914mg 0%
Leucine 1.546mg 1.613mg 0%
Lysine 0.681mg 1.822mg 0%
Methionine 0.265mg 0.587mg 0%
Phenylalanine 1.202mg 0.775mg 0%
Valine 0.782mg 1.022mg 0%
Histidine 0.557mg 0.584mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0g 1.115g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0g 0.287g 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

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
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more ProteinProtein +11.9%
Contains more FatsFats +710.1%
Contains more CarbsCarbs +∞%
Contains more WaterWater +5469.1%
Contains more OtherOther +84.1%

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
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains more Mono. FatMonounsaturated fat +1133.5%
Contains more Poly. FatPolyunsaturated fat +393.7%
Contains less Sat. FatSaturated fat -90.5%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.