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 for 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.
- Peanut butter has a lower glycemic index than semolina.
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 more MagnesiumMagnesium | +522.2% |
| Contains more PotassiumPotassium | +220.7% |
| Contains more IronIron | +135.1% |
| Contains more CopperCopper | +48.6% |
| Contains more ZincZinc | +146.1% |
| Contains more PhosphorusPhosphorus | +119% |
| Contains more ManganeseManganese | +60.9% |
| Contains more CalciumCalcium | +44.9% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +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 more Vitamin EVitamin E | +30233.3% |
| Contains more Vitamin B2Vitamin B2 | +284% |
| Contains more Vitamin B3Vitamin B3 | +159.7% |
| Contains more Vitamin B5Vitamin B5 | +69.2% |
| Contains more Vitamin KVitamin K | +200% |
| Contains more FolateFolate | +987.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +49.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 12.535g | 0.322g | 81% |
| Fats | 51.36g | 1.03g | 77% |
| Monounsaturated fat | 25.941g | 0.258g | 64% |
| Vitamin E | 9.1mg | 0.03mg | 60% |
| Vitamin B3 | 13.112mg | 5.048mg | 50% |
| Saturated fat | 10.325g | 0.294g | 46% |
| Magnesium | 168mg | 27mg | 34% |
| Selenium | 4.1µg | 19.9µg | 29% |
| Protein | 22.21g | 7.51g | 29% |
| Starch | 3.56g | 68.29g | 27% |
| Manganese | 1.665mg | 1.035mg | 27% |
| Phosphorus | 335mg | 153mg | 26% |
| Folate | 87µg | 8µg | 20% |
| Carbs | 22.31g | 80.89g | 20% |
| Copper | 0.422mg | 0.284mg | 15% |
| Zinc | 2.51mg | 1.02mg | 14% |
| Iron | 1.74mg | 0.74mg | 13% |
| Fiber | 5g | 1.8g | 13% |
| Vitamin B2 | 0.192mg | 0.05mg | 11% |
| Calories | 598kcal | 374kcal | 11% |
| Potassium | 558mg | 174mg | 11% |
| Choline | 63mg | 11% | |
| Vitamin B5 | 1.137mg | 0.672mg | 9% |
| Vitamin B1 | 0.15mg | 0.224mg | 6% |
| Calcium | 49mg | 71mg | 2% |
| Vitamin B6 | 0.441mg | 0.452mg | 1% |
| Sodium | 17mg | 2mg | 1% |
| Net carbs | 17.31g | 79.09g | N/A |
| Sugar | 10.49g | 0.33g | N/A |
| Vitamin K | 0.3µg | 0.1µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.231mg | 0.103mg | 0% |
| Threonine | 0.525mg | 0.271mg | 0% |
| Isoleucine | 0.616mg | 0.339mg | 0% |
| Leucine | 1.546mg | 0.656mg | 0% |
| Lysine | 0.681mg | 0.215mg | 0% |
| Methionine | 0.265mg | 0.183mg | 0% |
| Phenylalanine | 1.202mg | 0.398mg | 0% |
| Valine | 0.782mg | 0.47mg | 0% |
| Histidine | 0.557mg | 0.185mg | 0% |
| Fructose | 0.12g | 0.02g | 0% |
| 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:
7.51 g
Fats:
1.03 g
Carbs:
80.89 g
Water:
9.86 g
Other:
0.71 g
| Contains more ProteinProtein | +195.7% |
| Contains more FatsFats | +4886.4% |
| Contains more OtherOther | +307% |
| Contains more CarbsCarbs | +262.6% |
| Contains more WaterWater | +701.6% |
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
0.294 g
Monounsaturated fat:
Mono. Fat
0.258 g
Polyunsaturated fat:
Poly. Fat
0.322 g
| Contains more Mono. FatMonounsaturated fat | +9954.7% |
| Contains more Poly. FatPolyunsaturated fat | +3792.9% |
| Contains less Sat. FatSaturated fat | -97.2% |
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:
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 more SucroseSucrose | +4781% |
| Contains more GlucoseGlucose | +18.2% |
| Contains more FructoseFructose | +500% |
| Contains more StarchStarch | +1818.3% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
