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  6. Peanut butter vs. Garlic

Peanut butter vs. Garlic — In-Depth Nutrition Comparison

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Summary of differences between peanut butter and garlic

  • Peanut butter has more vitamin B3, vitamin E, magnesium, phosphorus, folate, and copper; however, garlic is higher in vitamin B6, vitamin C, and selenium.
  • Peanut butter covers your daily need for vitamin B3, 78% more than garlic.
  • Peanut butter has 116 times more saturated fat than garlic. While peanut butter has 10.325g of saturated fat, garlic has only 0.089g.
  • The glycemic index of garlic is higher.

These are the specific foods used in this comparison Peanut butter, smooth style, without salt and Garlic, raw.

Infographic

Peanut butter vs Garlic 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%
Garlic
Garlic
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 54% 35% 64% 100% 32% 66% 2.2% 218% 77%
Contains more MagnesiumMagnesium +572%
Contains more PotassiumPotassium +39.2%
Contains more CopperCopper +41.1%
Contains more ZincZinc +116.4%
Contains more PhosphorusPhosphorus +119%
Contains more CalciumCalcium +269.4%
Contains more SeleniumSelenium +246.3%
~equal in Iron ~1.7mg
~equal in Sodium ~17mg
~equal in Manganese ~1.672mg

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%
Garlic
Garlic
4
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 104% 0% 1.6% 0% 50% 25% 13% 36% 285% 0% 4.3% 2.3% 13%
Contains more Vitamin EVitamin E +11275%
Contains more Vitamin B2Vitamin B2 +74.5%
Contains more Vitamin B3Vitamin B3 +1773.1%
Contains more Vitamin B5Vitamin B5 +90.8%
Contains more FolateFolate +2800%
Contains more CholineCholine +171.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B6Vitamin B6 +180%
Contains more Vitamin KVitamin K +466.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Garlic DV% diff.
Polyunsaturated fat 12.535g 0.249g 82%
Fats 51.36g 0.5g 78%
Vitamin B3 13.112mg 0.7mg 78%
Monounsaturated fat 25.941g 0.011g 65%
Vitamin B6 0.441mg 1.235mg 61%
Vitamin E 9.1mg 0.08mg 60%
Saturated fat 10.325g 0.089g 47%
Vitamin C 0mg 31.2mg 35%
Magnesium 168mg 25mg 34%
Protein 22.21g 6.36g 32%
Phosphorus 335mg 153mg 26%
Calories 598kcal 149kcal 22%
Folate 87µg 3µg 21%
Selenium 4.1µg 14.2µg 18%
Copper 0.422mg 0.299mg 14%
Calcium 49mg 181mg 13%
Zinc 2.51mg 1.16mg 12%
Fiber 5g 2.1g 12%
Vitamin B5 1.137mg 0.596mg 11%
Choline 63mg 23.2mg 7%
Vitamin B2 0.192mg 0.11mg 6%
Potassium 558mg 401mg 5%
Vitamin B1 0.15mg 0.2mg 4%
Carbs 22.31g 33.06g 4%
Starch 3.56g 1%
Vitamin K 0.3µg 1.7µg 1%
Iron 1.74mg 1.7mg 1%
Net carbs 17.31g 30.96g N/A
Sugar 10.49g 1g N/A
Sodium 17mg 17mg 0%
Manganese 1.665mg 1.672mg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.066mg 0%
Threonine 0.525mg 0.157mg 0%
Isoleucine 0.616mg 0.217mg 0%
Leucine 1.546mg 0.308mg 0%
Lysine 0.681mg 0.273mg 0%
Methionine 0.265mg 0.076mg 0%
Phenylalanine 1.202mg 0.183mg 0%
Valine 0.782mg 0.291mg 0%
Histidine 0.557mg 0.113mg 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

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
Garlic
Garlic
2
6% 33% 59%
Protein: 6.36 g
Fats: 0.5 g
Carbs: 33.06 g
Water: 58.58 g
Other: 1.5 g
Contains more ProteinProtein +249.2%
Contains more FatsFats +10172%
Contains more OtherOther +92.7%
Contains more CarbsCarbs +48.2%
Contains more WaterWater +4662.6%

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
Garlic
Garlic
1
26% 3% 71%
Saturated fat: Sat. Fat 0.089 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.249 g
Contains more Mono. FatMonounsaturated fat +235727.3%
Contains more Poly. FatPolyunsaturated fat +4934.1%
Contains less Sat. FatSaturated fat -99.1%

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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. Garlic - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169230/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.