Peanut butter vs. Semolina — In-Depth Nutrition Comparison
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The main differences between Peanut butter and Semolina
- Peanut butter is richer in Vitamin E , Vitamin B3, Magnesium, Manganese, Phosphorus, Folate, Copper, and Zinc, yet Semolina is richer in Selenium.
- Daily need coverage for Vitamin E from Peanut butter is 60% higher.
- Peanut butter contains 35 times more Saturated Fat than Semolina. Peanut butter contains 10.325g of Saturated Fat, while Semolina contains 0.294g.
Food types used in this article are Peanut butter, smooth style, without salt and Rice, white, long-grain, parboiled, unenriched, dry.
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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
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Iron
+135.1%
Contains
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Magnesium
+522.2%
Contains
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Phosphorus
+119%
Contains
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Potassium
+220.7%
Contains
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Zinc
+146.1%
Contains
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Copper
+48.6%
Contains
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Manganese
+60.9%
Contains
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Calcium
+44.9%
Contains
less
Sodium
-88.2%
Contains
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Selenium
+385.4%
Contains
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Iron
+135.1%
Contains
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Magnesium
+522.2%
Contains
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Phosphorus
+119%
Contains
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Potassium
+220.7%
Contains
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Zinc
+146.1%
Contains
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Copper
+48.6%
Contains
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Manganese
+60.9%
Contains
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Calcium
+44.9%
Contains
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Sodium
-88.2%
Contains
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Selenium
+385.4%
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
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Vitamin E
+30233.3%
Contains
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Vitamin B2
+284%
Contains
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Vitamin B3
+159.7%
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Vitamin B5
+69.2%
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Folate
+987.5%
Contains
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Vitamin K
+200%
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Vitamin B1
+49.3%
Equal in Vitamin B6 - 0.452
Contains
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Vitamin E
+30233.3%
Contains
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Vitamin B2
+284%
Contains
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Vitamin B3
+159.7%
Contains
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Vitamin B5
+69.2%
Contains
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Folate
+987.5%
Contains
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Vitamin K
+200%
Contains
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Vitamin B1
+49.3%
Equal in Vitamin B6 - 0.452
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+195.7%
Contains
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Fats
+4886.4%
Contains
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Other
+307%
Contains
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Carbs
+262.6%
Contains
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Water
+701.6%
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
Contains
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Protein
+195.7%
Contains
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Fats
+4886.4%
Contains
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Other
+307%
Contains
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Carbs
+262.6%
Contains
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Water
+701.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+9954.7%
Contains
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Polyunsaturated fat
+3792.9%
Contains
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Saturated Fat
-97.2%
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Saturated Fat:
0.294 g
Monounsaturated Fat:
0.258 g
Polyunsaturated fat:
0.322 g
Contains
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Monounsaturated Fat
+9954.7%
Contains
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Polyunsaturated fat
+3792.9%
Contains
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Saturated Fat
-97.2%
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Contains
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Sucrose
+4781%
Contains
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Glucose
+18.2%
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Fructose
+500%
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Starch
+1818.3%
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:
68.29 g
Sucrose:
0.21 g
Glucose:
0.11 g
Fructose:
0.02 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Contains
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Sucrose
+4781%
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Glucose
+18.2%
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Fructose
+500%
Contains
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Starch
+1818.3%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 17.31g | 79.09g |
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| Protein | 22.21g | 7.51g |
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| Fats | 51.36g | 1.03g |
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| Carbs | 22.31g | 80.89g |
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| Calories | 598kcal | 374kcal |
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| Starch | 3.56g | 68.29g |
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| Fructose | 0.12g | 0.02g |
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| Sugar | 10.49g | 0.33g |
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| Fiber | 5g | 1.8g |
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| Calcium | 49mg | 71mg |
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| Iron | 1.74mg | 0.74mg |
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| Magnesium | 168mg | 27mg |
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| Phosphorus | 335mg | 153mg |
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| Potassium | 558mg | 174mg |
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| Sodium | 17mg | 2mg |
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| Zinc | 2.51mg | 1.02mg |
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| Copper | 0.422mg | 0.284mg |
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| Manganese | 1.665mg | 1.035mg |
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| Selenium | 4.1µg | 19.9µg |
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| Vitamin E | 9.1mg | 0.03mg |
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| Vitamin B1 | 0.15mg | 0.224mg |
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| Vitamin B2 | 0.192mg | 0.05mg |
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| Vitamin B3 | 13.112mg | 5.048mg |
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| Vitamin B5 | 1.137mg | 0.672mg |
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| Vitamin B6 | 0.441mg | 0.452mg |
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| Folate | 87µg | 8µg |
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| Vitamin K | 0.3µg | 0.1µg |
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| Tryptophan | 0.231mg | 0.103mg |
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| Threonine | 0.525mg | 0.271mg |
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| Isoleucine | 0.616mg | 0.339mg |
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| Leucine | 1.546mg | 0.656mg |
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| Lysine | 0.681mg | 0.215mg |
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| Methionine | 0.265mg | 0.183mg |
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| Phenylalanine | 1.202mg | 0.398mg |
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| Valine | 0.782mg | 0.47mg |
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| Histidine | 0.557mg | 0.185mg |
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| Trans Fat | 0.075g |
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| Saturated Fat | 10.325g | 0.294g |
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| Monounsaturated Fat | 25.941g | 0.258g |
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| Polyunsaturated fat | 12.535g | 0.322g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 12.215g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
26%
Minerals Daily Need Coverage Score
84%
52%
Comparison summary
Which food is lower in Sugar?
Semolina is lower in Sugar (difference - 10.16g)
Which food contains less Sodium?
Semolina contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Semolina is lower in Saturated Fat (difference - 10.031g)
Which food is cheaper?
Semolina is cheaper (difference - $1.4)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 40)
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)