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Peanut butter vs. Pastry — In-Depth Nutrition Comparison

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A recap on differences between peanut butter and pastry

  • Peanut butter is higher in vitamin E, vitamin B3, manganese, phosphorus, magnesium, copper, vitamin B6, and vitamin B5, yet pastry is higher in selenium and vitamin B1.
  • Peanut butter covers your daily vitamin E needs 57% more than pastry.
  • The glycemic index of peanut butter is lower.

Food varieties used in this article are Peanut butter, smooth style, without salt and Puff pastry, frozen, ready-to-bake.

Infographic

Peanut butter vs Pastry 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%
Pastry
Pastry
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 5.4% 96% 38% 14% 26% 32% 64% 132%
Contains more MagnesiumMagnesium +950%
Contains more CalciumCalcium +390%
Contains more PotassiumPotassium +814.8%
Contains more CopperCopper +270.2%
Contains more ZincZinc +373.6%
Contains more PhosphorusPhosphorus +458.3%
Contains less SodiumSodium -93.2%
Contains more ManganeseManganese +241.2%
Contains more IronIron +47.1%
Contains more SeleniumSelenium +490.2%

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%
Pastry
Pastry
3
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% 11% 0% 100% 65% 78% 0% 4.8% 0% 40% 59% 3.5%
Contains more Vitamin EVitamin E +1585.2%
Contains more Vitamin B3Vitamin B3 +214.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2000%
Contains more FolateFolate +11.5%
Contains more CholineCholine +884.4%
Contains more Vitamin B1Vitamin B1 +165.3%
Contains more Vitamin B2Vitamin B2 +47.4%
Contains more Vitamin KVitamin K +5266.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Pastry DV% diff.
Vitamin E 9.1mg 0.54mg 57%
Vitamin B3 13.112mg 4.168mg 56%
Polyunsaturated fat 12.535g 4.894g 51%
Manganese 1.665mg 0.488mg 51%
Phosphorus 335mg 60mg 39%
Selenium 4.1µg 24.2µg 37%
Magnesium 168mg 16mg 36%
Copper 0.422mg 0.114mg 34%
Vitamin B6 0.441mg 0.021mg 32%
Protein 22.21g 7.3g 30%
Vitamin B5 1.137mg 0mg 23%
Vitamin B1 0.15mg 0.398mg 21%
Fats 51.36g 38.1g 20%
Zinc 2.51mg 0.53mg 18%
Potassium 558mg 61mg 15%
Fiber 5g 1.5g 14%
Vitamin K 0.3µg 16.1µg 13%
Monounsaturated fat 25.941g 21.597g 11%
Sodium 17mg 249mg 10%
Choline 63mg 6.4mg 10%
Iron 1.74mg 2.56mg 10%
Carbs 22.31g 45.1g 8%
Vitamin B2 0.192mg 0.283mg 7%
Calcium 49mg 10mg 4%
Saturated fat 10.325g 9.643g 3%
Calories 598kcal 551kcal 2%
Folate 87µg 78µg 2%
Starch 3.56g 1%
Net carbs 17.31g 43.6g N/A
Sugar 10.49g 0.74g N/A
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.085mg 0%
Threonine 0.525mg 0.196mg 0%
Isoleucine 0.616mg 0.272mg 0%
Leucine 1.546mg 0.508mg 0%
Lysine 0.681mg 0.142mg 0%
Methionine 0.265mg 0.129mg 0%
Phenylalanine 1.202mg 0.362mg 0%
Valine 0.782mg 0.308mg 0%
Histidine 0.557mg 0.156mg 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
Pastry
Pastry
2
7% 38% 45% 9%
Protein: 7.3 g
Fats: 38.1 g
Carbs: 45.1 g
Water: 8.5 g
Other: 1 g
Contains more ProteinProtein +204.2%
Contains more FatsFats +34.8%
Contains more OtherOther +189%
Contains more CarbsCarbs +102.2%
Contains more WaterWater +591.1%

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
Pastry
Pastry
1
27% 60% 14%
Saturated fat: Sat. Fat 9.643 g
Monounsaturated fat: Mono. Fat 21.597 g
Polyunsaturated fat: Poly. Fat 4.894 g
Contains more Mono. FatMonounsaturated fat +20.1%
Contains more Poly. FatPolyunsaturated fat +156.1%
~equal in Saturated fat ~9.643g

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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. Pastry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172790/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.