Peanut butter vs. Mixed nuts — In-Depth Nutrition Comparison
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A recap on differences between peanut butter and mixed nuts
- Peanut butter is higher in vitamin B3 and vitamin E, yet mixed nuts are higher in selenium, copper, phosphorus, manganese, magnesium, iron, and fiber.
- Mixed nuts cover your daily selenium needs 54% more than peanut butter.
- Peanut butter contains 2 times more vitamin B3 than mixed nuts. While peanut butter contains 13.112mg of vitamin B3, mixed nuts contain only 7.709mg.
- The amount of saturated fat in mixed nuts is lower.
Food varieties used in this article are Peanut butter, smooth style, without salt and Nuts, mixed nuts, oil roasted, with peanuts, without salt added.
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.
| Contains more MagnesiumMagnesium | +36.3% |
| Contains more CalciumCalcium | +138.8% |
| Contains more PotassiumPotassium | +13.3% |
| Contains more IronIron | +50% |
| Contains more CopperCopper | +114.9% |
| Contains more ZincZinc | +33.9% |
| Contains more PhosphorusPhosphorus | +36.1% |
| Contains less SodiumSodium | -70.6% |
| Contains more ManganeseManganese | +22.5% |
| Contains more SeleniumSelenium | +726.8% |
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.
| Contains more Vitamin EVitamin E | +16.4% |
| Contains more Vitamin B3Vitamin B3 | +70.1% |
| Contains more Vitamin B6Vitamin B6 | +25.3% |
| Contains more CholineCholine | +21.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +26% |
| Contains more Vitamin KVitamin K | +1800% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more WaterWater | +69.1% |
~equal in
Protein
~20.04g
~equal in
Fats
~53.95g
~equal in
Carbs
~21.05g
~equal in
Other
~2.88g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -15.6% |
| Contains more Poly. FatPolyunsaturated fat | +16.6% |
~equal in
Monounsaturated fat
~28.488g
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
4.2 g
Sucrose:
4.15 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +147% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +18% |
~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.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.422mg | 0.907mg | 54% |
| Selenium | 4.1µg | 33.9µg | 54% |
| Vitamin B3 | 13.112mg | 7.709mg | 34% |
| Phosphorus | 335mg | 456mg | 17% |
| Manganese | 1.665mg | 2.04mg | 16% |
| Magnesium | 168mg | 229mg | 15% |
| Polyunsaturated fat | 12.535g | 14.612g | 14% |
| Iron | 1.74mg | 2.61mg | 11% |
| Vitamin E | 9.1mg | 7.82mg | 9% |
| Fiber | 5g | 7g | 8% |
| Zinc | 2.51mg | 3.36mg | 8% |
| Vitamin B6 | 0.441mg | 0.352mg | 7% |
| Saturated fat | 10.325g | 8.711g | 7% |
| Calcium | 49mg | 117mg | 7% |
| Monounsaturated fat | 25.941g | 28.488g | 6% |
| Vitamin K | 0.3µg | 5.7µg | 5% |
| Protein | 22.21g | 20.04g | 4% |
| Fats | 51.36g | 53.95g | 4% |
| Vitamin B1 | 0.15mg | 0.189mg | 3% |
| Choline | 63mg | 52mg | 2% |
| Potassium | 558mg | 632mg | 2% |
| Sodium | 17mg | 5mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Folate | 87µg | 83µg | 1% |
| Calories | 598kcal | 607kcal | 0% |
| Net carbs | 17.31g | 14.05g | N/A |
| Carbs | 22.31g | 21.05g | 0% |
| Sugar | 10.49g | 4.15g | N/A |
| Starch | 3.56g | 4.2g | 0% |
| Vitamin B2 | 0.192mg | 0.196mg | 0% |
| Vitamin B5 | 1.137mg | 1.14mg | 0% |
| Trans fat | 0.075g | 0.055g | N/A |
| Tryptophan | 0.231mg | 0.22mg | 0% |
| Threonine | 0.525mg | 0.703mg | 0% |
| Isoleucine | 0.616mg | 0.826mg | 0% |
| Leucine | 1.546mg | 1.656mg | 0% |
| Lysine | 0.681mg | 0.782mg | 0% |
| Methionine | 0.265mg | 0.283mg | 0% |
| Phenylalanine | 1.202mg | 1.182mg | 0% |
| Valine | 0.782mg | 1.001mg | 0% |
| Histidine | 0.557mg | 0.572mg | 0% |
| Fructose | 0.12g | 0g | 0% |
| Omega-3 - EPA | 0g | 0.005g | N/A |
| Omega-3 - ALA | 0.027g | 0.082g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.008g | 0.013g | N/A |
| Omega-6 - Linoleic acid | 12.215g | 14.455g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
50%
Minerals Daily Need Coverage Score
84%
139%
Comparison summary
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 10)
Which food is cheaper?
Peanut butter is cheaper (difference - $0.2)
Which food is lower in Sugar?
Mixed nuts is lower in Sugar (difference - 6.34g)
Which food contains less Sodium?
Mixed nuts contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Mixed nuts is lower in Saturated fat (difference - 1.614g)
Which food is richer in minerals?
Mixed nuts is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.