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Peanut butter vs. Asparagus — In-Depth Nutrition Comparison

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How are peanut butter and asparagus different?

  • Peanut butter is higher in vitamin B3, manganese, vitamin E, phosphorus, magnesium, vitamin B6, copper, and zinc; however, asparagus is richer in vitamin K.
  • Daily need coverage for vitamin B3 for peanut butter is 76% higher.
  • Peanut butter contains 258 times more saturated fat than asparagus. While peanut butter contains 10.325g of saturated fat, asparagus contains only 0.04g.
  • Peanut butter has a lower glycemic index (14) than asparagus (32).

Peanut butter, smooth style, without salt and Asparagus, raw are the varieties used in this article.

Infographic

Peanut butter vs Asparagus infographic
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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.
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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +1100%
Contains more CalciumCalcium +104.2%
Contains more PotassiumPotassium +176.2%
Contains more CopperCopper +123.3%
Contains more ZincZinc +364.8%
Contains more PhosphorusPhosphorus +544.2%
Contains more ManganeseManganese +953.8%
Contains more SeleniumSelenium +78.3%
Contains more IronIron +23%
Contains less SodiumSodium -88.2%

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin EVitamin E +705.3%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +1240.7%
Contains more Vitamin B5Vitamin B5 +315%
Contains more Vitamin B6Vitamin B6 +384.6%
Contains more FolateFolate +67.3%
Contains more CholineCholine +293.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +13766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.143mg
~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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more ProteinProtein +909.5%
Contains more FatsFats +42700%
Contains more CarbsCarbs +475%
Contains more OtherOther +398.3%
Contains more WaterWater +7478.9%

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +24970%
Contains less Sat. FatSaturated fat -99.6%

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
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +4356.5%
Contains more GlucoseGlucose +400%
Contains more FructoseFructose +733.3%
~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 Asparagus
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Asparagus DV% diff.
Polyunsaturated fat 12.535g 0.05g 83%
Fats 51.36g 0.12g 79%
Vitamin B3 13.112mg 0.978mg 76%
Manganese 1.665mg 0.158mg 66%
Monounsaturated fat 25.941g 0g 65%
Vitamin E 9.1mg 1.13mg 53%
Saturated fat 10.325g 0.04g 47%
Phosphorus 335mg 52mg 40%
Protein 22.21g 2.2g 40%
Magnesium 168mg 14mg 37%
Vitamin K 0.3µg 41.6µg 34%
Calories 598kcal 20kcal 29%
Vitamin B6 0.441mg 0.091mg 27%
Copper 0.422mg 0.189mg 26%
Zinc 2.51mg 0.54mg 18%
Vitamin B5 1.137mg 0.274mg 17%
Fiber 5g 2.1g 12%
Potassium 558mg 202mg 10%
Choline 63mg 16mg 9%
Folate 87µg 52µg 9%
Vitamin C 0mg 5.6mg 6%
Carbs 22.31g 3.88g 6%
Iron 1.74mg 2.14mg 5%
Vitamin A 0µg 38µg 4%
Vitamin B2 0.192mg 0.141mg 4%
Selenium 4.1µg 2.3µg 3%
Calcium 49mg 24mg 3%
Fructose 0.12g 1g 1%
Sodium 17mg 2mg 1%
Starch 3.56g 1%
Vitamin B1 0.15mg 0.143mg 1%
Net carbs 17.31g 1.78g N/A
Sugar 10.49g 1.88g N/A
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.027mg 0%
Threonine 0.525mg 0.084mg 0%
Isoleucine 0.616mg 0.075mg 0%
Leucine 1.546mg 0.128mg 0%
Lysine 0.681mg 0.104mg 0%
Methionine 0.265mg 0.031mg 0%
Phenylalanine 1.202mg 0.075mg 0%
Valine 0.782mg 0.115mg 0%
Histidine 0.557mg 0.049mg 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 0g 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 Asparagus
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
25%
Asparagus
Minerals Daily Need Coverage Score
84%
Peanut butter
25%
Asparagus

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $1.2)
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 is lower in Sugar?
Asparagus
Asparagus is lower in Sugar (difference - 8.61g)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 10.285g)
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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.