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  6. Peanut butter vs. Roe

Peanut butter vs. Roe — In-Depth Nutrition Comparison

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A recap on the differences between peanut butter and roe

  • Peanut butter is higher in manganese, vitamin B3, magnesium, and copper, yet roe is higher in vitamin B12, selenium, vitamin B2, and phosphorus.
  • Roe covers your daily vitamin B12 needs 481% more than peanut butter.
  • Peanut butter contains 128 times more manganese than roe. While peanut butter contains 1.665mg of manganese, roe contains only 0.013mg.
  • The amount of saturated fat in roe is lower.
  • The glycemic index of peanut butter is lower.

Food varieties used in this article are Peanut butter, smooth style, without salt and Fish, roe, mixed species, cooked, dry heat.

Infographic

Peanut butter vs Roe 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%
Roe
Roe
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 8.4% 25% 29% 43% 35% 221% 15% 1.7% 282%
Contains more MagnesiumMagnesium +546.2%
Contains more CalciumCalcium +75%
Contains more PotassiumPotassium +97.2%
Contains more IronIron +126%
Contains more CopperCopper +229.7%
Contains more ZincZinc +96.1%
Contains less SodiumSodium -85.5%
Contains more ManganeseManganese +12707.7%
Contains more PhosphorusPhosphorus +53.7%
Contains more SeleniumSelenium +1161%

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%
Roe
Roe
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 55% 30% 0% 0% 69% 219% 41% 69% 43% 1443% 0% 69% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +498.2%
Contains more Vitamin B6Vitamin B6 +138.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +84.7%
Contains more Vitamin B2Vitamin B2 +394.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B5 ~1.154mg
~equal in Folate ~92µg

All nutrients comparison - raw data values

Nutrient Peanut butter Roe DV% diff.
Vitamin B12 0µg 11.54µg 481%
Cholesterol 0mg 479mg 160%
Selenium 4.1µg 51.7µg 87%
Manganese 1.665mg 0.013mg 72%
Vitamin B3 13.112mg 2.192mg 68%
Fats 51.36g 8.23g 66%
Polyunsaturated fat 12.535g 3.404g 61%
Vitamin E 9.1mg 61%
Monounsaturated fat 25.941g 2.129g 60%
Vitamin B2 0.192mg 0.949mg 58%
Saturated fat 10.325g 1.866g 38%
Magnesium 168mg 26mg 34%
Copper 0.422mg 0.128mg 33%
Phosphorus 335mg 515mg 26%
Calories 598kcal 204kcal 20%
Vitamin B6 0.441mg 0.185mg 20%
Fiber 5g 0g 20%
Vitamin C 0mg 16.4mg 18%
Protein 22.21g 28.62g 13%
Iron 1.74mg 0.77mg 12%
Choline 63mg 11%
Zinc 2.51mg 1.28mg 11%
Vitamin B1 0.15mg 0.277mg 11%
Vitamin A 0µg 91µg 10%
Potassium 558mg 283mg 8%
Carbs 22.31g 1.92g 7%
Sodium 17mg 117mg 4%
Calcium 49mg 28mg 2%
Starch 3.56g 1%
Folate 87µg 92µg 1%
Net carbs 17.31g 1.92g N/A
Sugar 10.49g N/A
Vitamin B5 1.137mg 1.154mg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.375mg 0%
Threonine 0.525mg 1.305mg 0%
Isoleucine 0.616mg 1.465mg 0%
Leucine 1.546mg 2.509mg 0%
Lysine 0.681mg 2.179mg 0%
Methionine 0.265mg 0.71mg 0%
Phenylalanine 1.202mg 1.401mg 0%
Valine 0.782mg 1.676mg 0%
Histidine 0.557mg 0.778mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 1.26g N/A
Omega-3 - DHA 0g 1.747g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0g 0.105g 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
Roe
Roe
2
29% 8% 2% 59% 3%
Protein: 28.62 g
Fats: 8.23 g
Carbs: 1.92 g
Water: 58.63 g
Other: 2.6 g
Contains more FatsFats +524.1%
Contains more CarbsCarbs +1062%
Contains more ProteinProtein +28.9%
Contains more WaterWater +4666.7%
~equal in Other ~2.6g

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
Roe
Roe
1
25% 29% 46%
Saturated fat: Sat. Fat 1.866 g
Monounsaturated fat: Mono. Fat 2.129 g
Polyunsaturated fat: Poly. Fat 3.404 g
Contains more Mono. FatMonounsaturated fat +1118.5%
Contains more Poly. FatPolyunsaturated fat +268.2%
Contains less Sat. FatSaturated fat -81.9%

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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. Roe - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174239/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.