Peanut butter vs. Quinoa — In-Depth Nutrition Comparison
Compare
A recap on differences between peanut butter and quinoa
- Peanut butter is higher than quinoa in vitamin B3, vitamin E, manganese, phosphorus, copper, magnesium, vitamin B6, zinc, and potassium.
- Peanut butter covers your daily vitamin B3 needs 79% more than quinoa.
- Peanut butter contains 45 times more saturated fat than quinoa. While peanut butter contains 10.325g of saturated fat, quinoa contains only 0.231g.
- The glycemic index of peanut butter is lower.
Food varieties used in this article are Peanut butter, smooth style, without salt and Quinoa, cooked.
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 MagnesiumMagnesium | +162.5% |
| Contains more CalciumCalcium | +188.2% |
| Contains more PotassiumPotassium | +224.4% |
| Contains more IronIron | +16.8% |
| Contains more CopperCopper | +119.8% |
| Contains more ZincZinc | +130.3% |
| Contains more PhosphorusPhosphorus | +120.4% |
| Contains more ManganeseManganese | +163.9% |
| Contains more SeleniumSelenium | +46.4% |
| Contains less SodiumSodium | -58.8% |
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 | +1344.4% |
| Contains more Vitamin B1Vitamin B1 | +40.2% |
| Contains more Vitamin B2Vitamin B2 | +74.5% |
| Contains more Vitamin B3Vitamin B3 | +3082.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +258.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +107.1% |
| Contains more CholineCholine | +173.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B3 | 13.112mg | 0.412mg | 79% |
| Fats | 51.36g | 1.92g | 76% |
| Polyunsaturated fat | 12.535g | 1.078g | 76% |
| Monounsaturated fat | 25.941g | 0.528g | 64% |
| Vitamin E | 9.1mg | 0.63mg | 56% |
| Saturated fat | 10.325g | 0.231g | 46% |
| Manganese | 1.665mg | 0.631mg | 45% |
| Protein | 22.21g | 4.4g | 36% |
| Phosphorus | 335mg | 152mg | 26% |
| Copper | 0.422mg | 0.192mg | 26% |
| Magnesium | 168mg | 64mg | 25% |
| Calories | 598kcal | 120kcal | 24% |
| Vitamin B6 | 0.441mg | 0.123mg | 24% |
| Vitamin B5 | 1.137mg | 23% | |
| Zinc | 2.51mg | 1.09mg | 13% |
| Potassium | 558mg | 172mg | 11% |
| Folate | 87µg | 42µg | 11% |
| Fiber | 5g | 2.8g | 9% |
| Choline | 63mg | 23mg | 7% |
| Starch | 3.56g | 17.63g | 6% |
| Vitamin B2 | 0.192mg | 0.11mg | 6% |
| Vitamin B1 | 0.15mg | 0.107mg | 4% |
| Iron | 1.74mg | 1.49mg | 3% |
| Calcium | 49mg | 17mg | 3% |
| Selenium | 4.1µg | 2.8µg | 2% |
| Carbs | 22.31g | 21.3g | 0% |
| Net carbs | 17.31g | 18.5g | N/A |
| Sugar | 10.49g | 0.87g | N/A |
| Sodium | 17mg | 7mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.231mg | 0.052mg | 0% |
| Threonine | 0.525mg | 0.131mg | 0% |
| Isoleucine | 0.616mg | 0.157mg | 0% |
| Leucine | 1.546mg | 0.261mg | 0% |
| Lysine | 0.681mg | 0.239mg | 0% |
| Methionine | 0.265mg | 0.096mg | 0% |
| Phenylalanine | 1.202mg | 0.185mg | 0% |
| Valine | 0.782mg | 0.185mg | 0% |
| Histidine | 0.557mg | 0.127mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | 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
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more ProteinProtein | +404.8% |
| Contains more FatsFats | +2575% |
| Contains more OtherOther | +275.3% |
| Contains more WaterWater | +5722% |
~equal in
Carbs
~21.3g
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
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
| Contains more Mono. FatMonounsaturated fat | +4813.1% |
| Contains more Poly. FatPolyunsaturated fat | +1062.8% |
| Contains less Sat. FatSaturated fat | -97.8% |
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:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +395.2% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
