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  6. Peanut butter vs. Millet raw

Peanut butter vs. Millet raw — In-Depth Nutrition Comparison

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How are peanut butter and millet raw different?

  • Peanut butter is higher in vitamin E, vitamin B3, magnesium, potassium, and zinc; however, millet raw is richer in copper, vitamin B1, iron, and fiber.
  • Daily need coverage for vitamin E for peanut butter is 60% higher.
  • Peanut butter contains 14 times more saturated fat than millet raw. While peanut butter contains 10.325g of saturated fat, millet raw contains only 0.723g.
  • Peanut butter has a lower glycemic index (14) than millet raw (71).

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

Infographic

Peanut butter vs Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +512.5%
Contains more PotassiumPotassium +186.2%
Contains more ZincZinc +49.4%
Contains more PhosphorusPhosphorus +17.5%
Contains more SeleniumSelenium +51.9%
Contains more IronIron +73%
Contains more CopperCopper +77.7%
Contains less SodiumSodium -70.6%
~equal in Manganese ~1.632mg

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% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
Contains more Vitamin EVitamin E +18100%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +34.1%
Contains more Vitamin B6Vitamin B6 +14.8%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +180.7%
Contains more Vitamin B2Vitamin B2 +51%
Contains more Vitamin KVitamin K +200%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~85µg

All nutrients comparison - raw data values

Nutrient Peanut butter Millet raw DV% diff.
Fats 51.36g 4.22g 73%
Polyunsaturated fat 12.535g 2.134g 69%
Monounsaturated fat 25.941g 0.773g 63%
Vitamin E 9.1mg 0.05mg 60%
Vitamin B3 13.112mg 4.72mg 52%
Saturated fat 10.325g 0.723g 44%
Copper 0.422mg 0.75mg 36%
Vitamin B1 0.15mg 0.421mg 23%
Protein 22.21g 11.02g 22%
Carbs 22.31g 72.85g 17%
Iron 1.74mg 3.01mg 16%
Fiber 5g 8.5g 14%
Magnesium 168mg 114mg 13%
Choline 63mg 11%
Potassium 558mg 195mg 11%
Calories 598kcal 378kcal 11%
Zinc 2.51mg 1.68mg 8%
Vitamin B2 0.192mg 0.29mg 8%
Phosphorus 335mg 285mg 7%
Vitamin B5 1.137mg 0.848mg 6%
Vitamin B6 0.441mg 0.384mg 4%
Calcium 49mg 8mg 4%
Selenium 4.1µg 2.7µg 3%
Manganese 1.665mg 1.632mg 1%
Sodium 17mg 5mg 1%
Vitamin K 0.3µg 0.9µg 1%
Folate 87µg 85µg 1%
Starch 3.56g 1%
Net carbs 17.31g 64.35g N/A
Sugar 10.49g N/A
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.119mg 0%
Threonine 0.525mg 0.353mg 0%
Isoleucine 0.616mg 0.465mg 0%
Leucine 1.546mg 1.4mg 0%
Lysine 0.681mg 0.212mg 0%
Methionine 0.265mg 0.221mg 0%
Phenylalanine 1.202mg 0.58mg 0%
Valine 0.782mg 0.578mg 0%
Histidine 0.557mg 0.236mg 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
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 g
Contains more ProteinProtein +101.5%
Contains more FatsFats +1117.1%
Contains more CarbsCarbs +226.5%
Contains more WaterWater +604.9%
Contains more OtherOther +12.1%

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% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 g
Contains more Mono. FatMonounsaturated fat +3255.9%
Contains more Poly. FatPolyunsaturated fat +487.4%
Contains less Sat. FatSaturated fat -93%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.