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  6. Peanut butter vs. Nori

Peanut butter vs. Nori — In-Depth Nutrition Comparison

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The main differences between peanut butter and nori

  • Peanut butter is richer in vitamin B3, vitamin E, phosphorus, magnesium, manganese, and vitamin B6, yet nori is richer in vitamin A, vitamin C, and vitamin B2.
  • Daily need coverage for vitamin A for nori is 104% higher.
  • Peanut butter contains 169 times more saturated fat than nori. Peanut butter contains 10.325g of saturated fat, while nori contains 0.061g.

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

Infographic

Peanut butter vs Nori 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%
Nori
Nori
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 21% 31% 68% 88% 29% 25% 6.3% 129% 3.8%
Contains more MagnesiumMagnesium +8300%
Contains more PotassiumPotassium +56.7%
Contains more CopperCopper +59.8%
Contains more ZincZinc +139%
Contains more PhosphorusPhosphorus +477.6%
Contains less SodiumSodium -64.6%
Contains more ManganeseManganese +68.5%
Contains more SeleniumSelenium +485.7%
Contains more CalciumCalcium +42.9%
~equal in Iron ~1.8mg

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%
Nori
Nori
5
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 130% 87% 20% 0% 25% 103% 28% 31% 37% 0% 10% 110% 5.7%
Contains more Vitamin EVitamin E +810%
Contains more Vitamin B1Vitamin B1 +53.1%
Contains more Vitamin B3Vitamin B3 +792%
Contains more Vitamin B5Vitamin B5 +118.2%
Contains more Vitamin B6Vitamin B6 +177.4%
Contains more CholineCholine +505.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +132.3%
Contains more Vitamin KVitamin K +1233.3%
Contains more FolateFolate +67.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Nori DV% diff.
Polyunsaturated fat 12.535g 0.11g 83%
Fats 51.36g 0.28g 79%
Vitamin B3 13.112mg 1.47mg 73%
Monounsaturated fat 25.941g 0.025g 65%
Vitamin E 9.1mg 1mg 54%
Saturated fat 10.325g 0.061g 47%
Vitamin C 0mg 39mg 43%
Magnesium 168mg 2mg 40%
Phosphorus 335mg 58mg 40%
Protein 22.21g 5.81g 33%
Vitamin A 0µg 260µg 29%
Manganese 1.665mg 0.988mg 29%
Calories 598kcal 35kcal 28%
Vitamin B6 0.441mg 0.159mg 22%
Vitamin B2 0.192mg 0.446mg 20%
Fiber 5g 0.3g 19%
Copper 0.422mg 0.264mg 18%
Folate 87µg 146µg 15%
Zinc 2.51mg 1.05mg 13%
Vitamin B5 1.137mg 0.521mg 12%
Choline 63mg 10.4mg 10%
Selenium 4.1µg 0.7µg 6%
Potassium 558mg 356mg 6%
Carbs 22.31g 5.11g 6%
Vitamin B1 0.15mg 0.098mg 4%
Vitamin K 0.3µg 4µg 3%
Calcium 49mg 70mg 2%
Sodium 17mg 48mg 1%
Starch 3.56g 1%
Iron 1.74mg 1.8mg 1%
Net carbs 17.31g 4.81g N/A
Sugar 10.49g 0.49g N/A
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.043mg 0%
Threonine 0.525mg 0.232mg 0%
Isoleucine 0.616mg 0.259mg 0%
Leucine 1.546mg 0.501mg 0%
Lysine 0.681mg 0.222mg 0%
Methionine 0.265mg 0.145mg 0%
Phenylalanine 1.202mg 0.273mg 0%
Valine 0.782mg 0.402mg 0%
Histidine 0.557mg 0.14mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.08g N/A
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
Nori
Nori
2
6% 5% 85% 4%
Protein: 5.81 g
Fats: 0.28 g
Carbs: 5.11 g
Water: 85.03 g
Other: 3.77 g
Contains more ProteinProtein +282.3%
Contains more FatsFats +18242.9%
Contains more CarbsCarbs +336.6%
Contains more WaterWater +6813%
Contains more OtherOther +30.4%

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
Nori
Nori
1
31% 13% 56%
Saturated fat: Sat. Fat 0.061 g
Monounsaturated fat: Mono. Fat 0.025 g
Polyunsaturated fat: Poly. Fat 0.11 g
Contains more Mono. FatMonounsaturated fat +103664%
Contains more Poly. FatPolyunsaturated fat +11295.5%
Contains less Sat. FatSaturated fat -99.4%

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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. Nori - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168458/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.