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Peanut butter vs. Margarine — In-Depth Nutrition Comparison

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A recap on the differences between peanut butter and margarine

  • Peanut butter is higher in vitamin B3, phosphorus, copper, magnesium, vitamin B6, zinc, and folate, yet margarine is higher in vitamin K and vitamin A.
  • Peanut butter covers your daily vitamin B3 needs 82% more than margarine.
  • The amount of saturated fat in peanut butter is lower.
  • The glycemic index of margarine is lower.

Food varieties used in this article are Peanut butter, smooth style, without salt and Margarine, regular, 80% fat, composite, stick, without salt.

Infographic

Peanut butter vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +5500%
Contains more CalciumCalcium +1533.3%
Contains more PotassiumPotassium +3000%
Contains more IronIron +2800%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +6600%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin B1Vitamin B1 +1400%
Contains more Vitamin B2Vitamin B2 +418.9%
Contains more Vitamin B3Vitamin B3 +56908.7%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +4800%
Contains more FolateFolate +8600%
Contains more CholineCholine +408.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +30900%
~equal in Vitamin E ~9mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Margarine DV% diff.
Vitamin A 0µg 819µg 91%
Vitamin B3 13.112mg 0.023mg 82%
Polyunsaturated fat 12.535g 24.302g 78%
Vitamin K 0.3µg 93µg 77%
Manganese 1.665mg 72%
Phosphorus 335mg 5mg 47%
Copper 0.422mg 0mg 47%
Fats 51.36g 80.71g 45%
Protein 22.21g 0.16g 44%
Magnesium 168mg 3mg 39%
Vitamin B6 0.441mg 0.009mg 33%
Monounsaturated fat 25.941g 38.877g 32%
Vitamin B5 1.137mg 23%
Zinc 2.51mg 0mg 23%
Folate 87µg 1µg 22%
Saturated fat 10.325g 15.189g 22%
Iron 1.74mg 0.06mg 21%
Fiber 5g 0g 20%
Potassium 558mg 18mg 16%
Vitamin B1 0.15mg 0.01mg 12%
Vitamin B2 0.192mg 0.037mg 12%
Choline 63mg 12.4mg 9%
Carbs 22.31g 0.7g 7%
Selenium 4.1µg 0µg 7%
Calories 598kcal 717kcal 6%
Calcium 49mg 3mg 5%
Vitamin B12 0µg 0.1µg 4%
Vitamin E 9.1mg 9mg 1%
Sodium 17mg 2mg 1%
Starch 3.56g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 17.31g 0.7g N/A
Sugar 10.49g 0g N/A
Trans fat 0.075g 14.89g 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 - DPA 0g 0.006g 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 21.522g 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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +13781.3%
Contains more CarbsCarbs +3087.1%
Contains more OtherOther +51.3%
Contains more FatsFats +57.1%
Contains more WaterWater +1243.1%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -32%
Contains more Mono. FatMonounsaturated fat +49.9%
Contains more Poly. FatPolyunsaturated fat +93.9%

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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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.