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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

Peanut butter vs Mixed nuts 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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.
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.196mg
~equal in Vitamin B5 ~1.14mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~83µg

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
20% 54% 21% 2% 3%
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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
17% 55% 28%
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
25% 73%
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
50% 50%
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.
Peanut butter Mixed nuts
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Mixed nuts 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?

ok
ok
is better in case of low diet
Peanut butter Mixed nuts
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
50%
Mixed nuts
Minerals Daily Need Coverage Score
84%
Peanut butter
139%
Mixed nuts

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 10)
Which food is cheaper?
Peanut butter
Peanut butter is cheaper (difference - $0.2)
Which food is lower in Sugar?
Mixed nuts
Mixed nuts is lower in Sugar (difference - 6.34g)
Which food contains less Sodium?
Mixed nuts
Mixed nuts contains less Sodium (difference - 12mg)
Which food is lower in Saturated fat?
Mixed nuts
Mixed nuts is lower in Saturated fat (difference - 1.614g)
Which food is richer in minerals?
Mixed nuts
Mixed nuts is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.