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  6. Peanut butter vs. Fruit salad

Peanut butter vs. Fruit salad — In-Depth Nutrition Comparison

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Differences between peanut butter and fruit salad

  • Fruit salad contains less vitamin B3, manganese, phosphorus, copper, magnesium, vitamin B6, vitamin B5, zinc, and folate than peanut butter.
  • Peanut butter's daily need coverage for vitamin B3 is 80% higher.
  • Fruit salad contains 2581 times less saturated fat than peanut butter. Peanut butter contains 10.325g of saturated fat, while fruit salad contains 0.004g.
  • Peanut butter has a lower glycemic index. The glycemic index of peanut butter is 14, while the glycemic index of fruit salad is 54.

The food types used in this comparison are Peanut butter, smooth style, without salt and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids.

Infographic

Peanut butter vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +2000%
Contains more CalciumCalcium +345.5%
Contains more PotassiumPotassium +381%
Contains more IronIron +596%
Contains more CopperCopper +744%
Contains more ZincZinc +1692.9%
Contains more PhosphorusPhosphorus +2292.9%
Contains more ManganeseManganese +1002.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -70.6%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1263.6%
Contains more Vitamin B2Vitamin B2 +1271.4%
Contains more Vitamin B3Vitamin B3 +3583.1%
Contains more Vitamin B5Vitamin B5 +2045.3%
Contains more Vitamin B6Vitamin B6 +1533.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2800%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~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
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +4254.9%
Contains more FatsFats +171100%
Contains more CarbsCarbs +71%
Contains more OtherOther +1011.5%
Contains more WaterWater +6904.1%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +518720%
Contains more Poly. FatPolyunsaturated fat +113854.5%
Contains less Sat. FatSaturated fat -100%

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 Fruit salad
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar 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 Fruit salad DV% diff.
Polyunsaturated fat 12.535g 0.011g 83%
Vitamin B3 13.112mg 0.356mg 80%
Fats 51.36g 0.03g 79%
Manganese 1.665mg 0.151mg 66%
Monounsaturated fat 25.941g 0.005g 65%
Vitamin E 9.1mg 61%
Saturated fat 10.325g 0.004g 47%
Phosphorus 335mg 14mg 46%
Protein 22.21g 0.51g 43%
Copper 0.422mg 0.05mg 41%
Magnesium 168mg 8mg 38%
Vitamin B6 0.441mg 0.027mg 32%
Calories 598kcal 50kcal 27%
Vitamin B5 1.137mg 0.053mg 22%
Zinc 2.51mg 0.14mg 22%
Folate 87µg 3µg 21%
Iron 1.74mg 0.25mg 19%
Fiber 5g 1g 16%
Vitamin B2 0.192mg 0.014mg 14%
Potassium 558mg 116mg 13%
Vitamin B1 0.15mg 0.011mg 12%
Choline 63mg 11%
Selenium 4.1µg 7%
Vitamin C 0mg 3.3mg 4%
Calcium 49mg 11mg 4%
Vitamin A 0µg 30µg 3%
Carbs 22.31g 13.05g 3%
Starch 3.56g 1%
Sodium 17mg 5mg 1%
Net carbs 17.31g 12.05g N/A
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 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 Fruit salad
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
3%
Fruit salad
Minerals Daily Need Coverage Score
84%
Peanut butter
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 40)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Fruit salad
Fruit salad is lower in Saturated fat (difference - 10.321g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $2.8)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.