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  6. Peanut butter vs. Ginger

Peanut butter vs. Ginger — In-Depth Nutrition Comparison

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The main differences between peanut butter and ginger

  • Peanut butter is richer than ginger in vitamin B3, manganese, vitamin E, phosphorus, magnesium, copper, vitamin B6, zinc, and folate.
  • Daily need coverage for vitamin B3 for peanut butter is 77% higher.
  • Peanut butter contains 51 times more saturated fat than ginger. Peanut butter contains 10.325g of saturated fat, while ginger contains 0.203g.

Food types used in this article are Peanut butter, smooth style, without salt and Ginger root, raw.

Infographic

Peanut butter vs Ginger 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%
Ginger
Ginger
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more MagnesiumMagnesium +290.7%
Contains more CalciumCalcium +206.3%
Contains more PotassiumPotassium +34.5%
Contains more IronIron +190%
Contains more CopperCopper +86.7%
Contains more ZincZinc +638.2%
Contains more PhosphorusPhosphorus +885.3%
Contains more ManganeseManganese +627.1%
Contains more SeleniumSelenium +485.7%
Contains less SodiumSodium -23.5%

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%
Ginger
Ginger
1
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin EVitamin E +3400%
Contains more Vitamin B1Vitamin B1 +500%
Contains more Vitamin B2Vitamin B2 +464.7%
Contains more Vitamin B3Vitamin B3 +1648.3%
Contains more Vitamin B5Vitamin B5 +460.1%
Contains more Vitamin B6Vitamin B6 +175.6%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +690.9%
Contains more CholineCholine +118.8%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin A ~0µg
~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
Ginger
Ginger
1
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more ProteinProtein +1120.3%
Contains more FatsFats +6748%
Contains more CarbsCarbs +25.5%
Contains more OtherOther +275.3%
Contains more WaterWater +6313.8%

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
Ginger
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains more Mono. FatMonounsaturated fat +16744.8%
Contains more Poly. FatPolyunsaturated fat +8039.6%
Contains less Sat. FatSaturated fat -98%

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 Ginger
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Ginger DV% diff.
Polyunsaturated fat 12.535g 0.154g 83%
Fats 51.36g 0.75g 78%
Vitamin B3 13.112mg 0.75mg 77%
Monounsaturated fat 25.941g 0.154g 64%
Manganese 1.665mg 0.229mg 62%
Vitamin E 9.1mg 0.26mg 59%
Saturated fat 10.325g 0.203g 46%
Phosphorus 335mg 34mg 43%
Protein 22.21g 1.82g 41%
Magnesium 168mg 43mg 30%
Calories 598kcal 80kcal 26%
Vitamin B6 0.441mg 0.16mg 22%
Copper 0.422mg 0.226mg 22%
Zinc 2.51mg 0.34mg 20%
Folate 87µg 11µg 19%
Vitamin B5 1.137mg 0.203mg 19%
Iron 1.74mg 0.6mg 14%
Fiber 5g 2g 12%
Vitamin B2 0.192mg 0.034mg 12%
Vitamin B1 0.15mg 0.025mg 10%
Vitamin C 0mg 5mg 6%
Selenium 4.1µg 0.7µg 6%
Choline 63mg 28.8mg 6%
Potassium 558mg 415mg 4%
Calcium 49mg 16mg 3%
Carbs 22.31g 17.77g 2%
Starch 3.56g 1%
Net carbs 17.31g 15.77g N/A
Sugar 10.49g 1.7g N/A
Sodium 17mg 13mg 0%
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.012mg 0%
Threonine 0.525mg 0.036mg 0%
Isoleucine 0.616mg 0.051mg 0%
Leucine 1.546mg 0.074mg 0%
Lysine 0.681mg 0.057mg 0%
Methionine 0.265mg 0.013mg 0%
Phenylalanine 1.202mg 0.045mg 0%
Valine 0.782mg 0.073mg 0%
Histidine 0.557mg 0.03mg 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 Ginger
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
9%
Ginger
Minerals Daily Need Coverage Score
84%
Peanut butter
23%
Ginger

Comparison summary

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?
Ginger
Ginger is lower in Sugar (difference - 8.79g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Ginger
Ginger is lower in Saturated fat (difference - 10.122g)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 4)
Which food is cheaper?
Ginger
Ginger is cheaper (difference - $2.3)
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.