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Peanut butter vs. Potato — In-Depth Nutrition Comparison

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Important differences between Peanut butter and Potato

  • Potato has less Vitamin B3, Manganese, Vitamin E , Phosphorus, Copper, Magnesium, Zinc, Vitamin B5, and Folate.
  • Peanut butter's daily need coverage for Vitamin B3 is 73% more.
  • Peanut butter has 304 times more Saturated Fat than Potato. Peanut butter has 10.325g of Saturated Fat, while Potato has 0.034g.

The food varieties used in the comparison are Peanut butter, smooth style, without salt and Potatoes, baked, flesh and skin, without salt.

Infographic

Peanut butter vs Potato 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.
Contains more Calcium +226.7%
Contains more Iron +61.1%
Contains more Magnesium +500%
Contains more Phosphorus +378.6%
Contains more Zinc +597.2%
Contains more Copper +257.6%
Contains more Manganese +660.3%
Contains more Selenium +925%
Contains less Sodium -41.2%
Equal in Potassium - 535
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 41% 20% 30% 48% 2% 10% 40% 29% 3%
Contains more Calcium +226.7%
Contains more Iron +61.1%
Contains more Magnesium +500%
Contains more Phosphorus +378.6%
Contains more Zinc +597.2%
Contains more Copper +257.6%
Contains more Manganese +660.3%
Contains more Selenium +925%
Contains less Sodium -41.2%
Equal in Potassium - 535

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.
:
3
Potato
Contains more Vitamin E +22650%
Contains more Vitamin B1 +134.4%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +829.9%
Contains more Vitamin B5 +202.4%
Contains more Vitamin B6 +41.8%
Contains more Folate +210.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +566.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 32% 16% 12% 27% 23% 72% 22% 0% 5%
Contains more Vitamin E +22650%
Contains more Vitamin B1 +134.4%
Contains more Vitamin B2 +300%
Contains more Vitamin B3 +829.9%
Contains more Vitamin B5 +202.4%
Contains more Vitamin B6 +41.8%
Contains more Folate +210.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin K +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +788.4%
Contains more Fats +39407.7%
Contains more Other +117.3%
Contains more Water +5988.6%
Equal in Carbs - 21.15
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
3% 21% 75%
Protein: 2.5 g
Fats: 0.13 g
Carbs: 21.15 g
Water: 74.89 g
Other: 1.33 g
Contains more Protein +788.4%
Contains more Fats +39407.7%
Contains more Other +117.3%
Contains more Water +5988.6%
Equal in Carbs - 21.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +864600%
Contains more Polyunsaturated fat +21891.2%
Contains less Saturated Fat -99.7%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
36% 3% 61%
Saturated Fat: 0.034 g
Monounsaturated Fat: 0.003 g
Polyunsaturated fat: 0.057 g
Contains more Monounsaturated Fat +864600%
Contains more Polyunsaturated fat +21891.2%
Contains less Saturated Fat -99.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +2462.5%
Contains more Starch +385.1%
Contains more Glucose +238.5%
Contains more Fructose +183.3%
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
94% 2% 2% 2%
Starch: 17.27 g
Sucrose: 0.4 g
Glucose: 0.44 g
Fructose: 0.34 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Sucrose +2462.5%
Contains more Starch +385.1%
Contains more Glucose +238.5%
Contains more Fructose +183.3%

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 Potato
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Potato Opinion
Net carbs 17.31g 18.95g Potato
Protein 22.21g 2.5g Peanut butter
Fats 51.36g 0.13g Peanut butter
Carbs 22.31g 21.15g Peanut butter
Calories 598kcal 93kcal Peanut butter
Starch 3.56g 17.27g Potato
Fructose 0.12g 0.34g Potato
Sugar 10.49g 1.18g Potato
Fiber 5g 2.2g Peanut butter
Calcium 49mg 15mg Peanut butter
Iron 1.74mg 1.08mg Peanut butter
Magnesium 168mg 28mg Peanut butter
Phosphorus 335mg 70mg Peanut butter
Potassium 558mg 535mg Peanut butter
Sodium 17mg 10mg Potato
Zinc 2.51mg 0.36mg Peanut butter
Copper 0.422mg 0.118mg Peanut butter
Manganese 1.665mg 0.219mg Peanut butter
Selenium 4.1µg 0.4µg Peanut butter
Vitamin A 0IU 10IU Potato
Vitamin A RAE 0µg 1µg Potato
Vitamin E 9.1mg 0.04mg Peanut butter
Vitamin C 0mg 9.6mg Potato
Vitamin B1 0.15mg 0.064mg Peanut butter
Vitamin B2 0.192mg 0.048mg Peanut butter
Vitamin B3 13.112mg 1.41mg Peanut butter
Vitamin B5 1.137mg 0.376mg Peanut butter
Vitamin B6 0.441mg 0.311mg Peanut butter
Folate 87µg 28µg Peanut butter
Vitamin K 0.3µg 2µg Potato
Tryptophan 0.231mg 0.025mg Peanut butter
Threonine 0.525mg 0.081mg Peanut butter
Isoleucine 0.616mg 0.08mg Peanut butter
Leucine 1.546mg 0.119mg Peanut butter
Lysine 0.681mg 0.13mg Peanut butter
Methionine 0.265mg 0.038mg Peanut butter
Phenylalanine 1.202mg 0.099mg Peanut butter
Valine 0.782mg 0.125mg Peanut butter
Histidine 0.557mg 0.042mg Peanut butter
Trans Fat 0.075g 0g Potato
Saturated Fat 10.325g 0.034g Potato
Monounsaturated Fat 25.941g 0.003g Peanut butter
Polyunsaturated fat 12.535g 0.057g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Potato
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
62%
Peanut butter
17%
Potato
Minerals Daily Need Coverage Score
84%
Peanut butter
22%
Potato

Comparison summary

Which food is lower in Sugar?
Potato
Potato is lower in Sugar (difference - 9.31g)
Which food contains less Sodium?
Potato
Potato contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Potato
Potato is lower in Saturated Fat (difference - 10.291g)
Which food is cheaper?
Potato
Potato is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170093/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.