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  6. Peanut butter vs. Smoked salmon

Peanut butter vs. Smoked salmon — In-Depth Nutrition Comparison

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A recap on differences between peanut butter and smoked salmon

  • Peanut butter is higher in manganese, vitamin B3, vitamin E, magnesium, and phosphorus, yet smoked salmon is higher in vitamin B12, vitamin D, and selenium.
  • Smoked salmon covers your daily vitamin B12 needs 136% more than peanut butter.
  • Peanut butter contains 98 times more manganese than smoked salmon. While peanut butter contains 1.665mg of manganese, smoked salmon contains only 0.017mg.
  • The amount of saturated fat in smoked salmon is lower.
  • The glycemic index of smoked salmon is lower.

Food varieties used in this article are Peanut butter, smooth style, without salt and Fish, salmon, chinook, smoked.

Infographic

Peanut butter vs Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +833.3%
Contains more CalciumCalcium +345.5%
Contains more PotassiumPotassium +218.9%
Contains more IronIron +104.7%
Contains more CopperCopper +83.5%
Contains more ZincZinc +709.7%
Contains more PhosphorusPhosphorus +104.3%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +9694.1%
Contains more SeleniumSelenium +690.2%

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin EVitamin E +574.1%
Contains more Vitamin B1Vitamin B1 +552.2%
Contains more Vitamin B2Vitamin B2 +90.1%
Contains more Vitamin B3Vitamin B3 +177.8%
Contains more Vitamin B5Vitamin B5 +30.7%
Contains more Vitamin B6Vitamin B6 +58.6%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +4250%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +41.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Peanut butter Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0IU 685IU 86%
Vitamin D 0µg 17.1µg 86%
Polyunsaturated fat 12.535g 0.995g 77%
Fats 51.36g 4.32g 72%
Manganese 1.665mg 0.017mg 72%
Monounsaturated fat 25.941g 2.023g 60%
Vitamin E 9.1mg 1.35mg 52%
Vitamin B3 13.112mg 4.72mg 52%
Selenium 4.1µg 32.4µg 51%
Saturated fat 10.325g 0.929g 43%
Magnesium 168mg 18mg 36%
Sodium 17mg 672mg 28%
Phosphorus 335mg 164mg 24%
Calories 598kcal 117kcal 24%
Folate 87µg 2µg 21%
Copper 0.422mg 0.23mg 21%
Fiber 5g 0g 20%
Zinc 2.51mg 0.31mg 20%
Vitamin B6 0.441mg 0.278mg 13%
Potassium 558mg 175mg 11%
Vitamin B1 0.15mg 0.023mg 11%
Iron 1.74mg 0.85mg 11%
Protein 22.21g 18.28g 8%
Cholesterol 0mg 23mg 8%
Carbs 22.31g 0g 7%
Vitamin B2 0.192mg 0.101mg 7%
Vitamin B5 1.137mg 0.87mg 5%
Choline 63mg 89mg 5%
Calcium 49mg 11mg 4%
Vitamin A 0µg 26µg 3%
Starch 3.56g 1%
Net carbs 17.31g 0g N/A
Sugar 10.49g 0g N/A
Vitamin K 0.3µg 0.1µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.205mg 0%
Threonine 0.525mg 0.801mg 0%
Isoleucine 0.616mg 0.842mg 0%
Leucine 1.546mg 1.486mg 0%
Lysine 0.681mg 1.679mg 0%
Methionine 0.265mg 0.541mg 0%
Phenylalanine 1.202mg 0.714mg 0%
Valine 0.782mg 0.942mg 0%
Histidine 0.557mg 0.538mg 0%
Fructose 0.12g 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0g 0.073g 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
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more ProteinProtein +21.5%
Contains more FatsFats +1088.9%
Contains more CarbsCarbs +∞%
Contains more WaterWater +5753.7%
Contains more OtherOther +86.9%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains more Mono. FatMonounsaturated fat +1182.3%
Contains more Poly. FatPolyunsaturated fat +1159.8%
Contains less Sat. FatSaturated fat -91%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.