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  6. Peanut butter vs. Brown rice

Peanut butter vs. Brown rice — In-Depth Nutrition Comparison

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A recap on differences between peanut butter and brown rice

  • Peanut butter is higher than brown rice in vitamin B3, vitamin E, copper, phosphorus, magnesium, manganese, vitamin B6, folate, and zinc.
  • Peanut butter covers your daily vitamin B3 needs 66% more than brown rice.
  • Peanut butter contains 54 times more vitamin E than brown rice. While peanut butter contains 9.1mg of vitamin E, brown rice contains only 0.17mg.
  • The amount of saturated fat in brown rice is lower.
  • The glycemic index of peanut butter is lower.

Food varieties used in this article are Peanut butter, smooth style, without salt and Rice, brown, long-grain, cooked.

Infographic

Peanut butter vs Brown rice 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +330.8%
Contains more CalciumCalcium +1533.3%
Contains more PotassiumPotassium +548.8%
Contains more IronIron +210.7%
Contains more CopperCopper +298.1%
Contains more ZincZinc +253.5%
Contains more PhosphorusPhosphorus +225.2%
Contains more ManganeseManganese +70.9%
Contains less SodiumSodium -76.5%
Contains more SeleniumSelenium +41.5%

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 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin EVitamin E +5252.9%
Contains more Vitamin B2Vitamin B2 +178.3%
Contains more Vitamin B3Vitamin B3 +412%
Contains more Vitamin B5Vitamin B5 +199.2%
Contains more Vitamin B6Vitamin B6 +258.5%
Contains more Vitamin KVitamin K +50%
Contains more FolateFolate +866.7%
Contains more CholineCholine +584.8%
Contains more Vitamin B1Vitamin B1 +18.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Brown rice DV% diff.
Polyunsaturated fat 12.535g 0.366g 81%
Fats 51.36g 0.97g 78%
Vitamin B3 13.112mg 2.561mg 66%
Monounsaturated fat 25.941g 0.369g 64%
Vitamin E 9.1mg 0.17mg 60%
Saturated fat 10.325g 0.26g 46%
Protein 22.21g 2.74g 39%
Copper 0.422mg 0.106mg 35%
Phosphorus 335mg 103mg 33%
Magnesium 168mg 39mg 31%
Manganese 1.665mg 0.974mg 30%
Calories 598kcal 123kcal 24%
Vitamin B6 0.441mg 0.123mg 24%
Folate 87µg 9µg 20%
Zinc 2.51mg 0.71mg 16%
Iron 1.74mg 0.56mg 15%
Vitamin B5 1.137mg 0.38mg 15%
Fiber 5g 1.6g 14%
Potassium 558mg 86mg 14%
Choline 63mg 9.2mg 10%
Starch 3.56g 24.79g 9%
Vitamin B2 0.192mg 0.069mg 9%
Calcium 49mg 3mg 5%
Selenium 4.1µg 5.8µg 3%
Vitamin B1 0.15mg 0.178mg 2%
Carbs 22.31g 25.58g 1%
Sodium 17mg 4mg 1%
Net carbs 17.31g 23.98g N/A
Sugar 10.49g 0.24g N/A
Vitamin K 0.3µg 0.2µg 0%
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0.033mg 0%
Threonine 0.525mg 0.095mg 0%
Isoleucine 0.616mg 0.109mg 0%
Leucine 1.546mg 0.214mg 0%
Lysine 0.681mg 0.099mg 0%
Methionine 0.265mg 0.058mg 0%
Phenylalanine 1.202mg 0.133mg 0%
Valine 0.782mg 0.151mg 0%
Histidine 0.557mg 0.066mg 0%
Fructose 0.12g 0g 0%
Omega-3 - ALA 0.027g 0.011g 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 0g N/A
Omega-6 - Linoleic acid 12.215g 0.355g 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
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +710.6%
Contains more FatsFats +5194.8%
Contains more OtherOther +556.8%
Contains more CarbsCarbs +14.7%
Contains more WaterWater +5613%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +6930.1%
Contains more Poly. FatPolyunsaturated fat +3324.9%
Contains less Sat. FatSaturated fat -97.5%

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
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +4170.8%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +596.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.