Peanut butter vs. Pretzel — In-Depth Nutrition Comparison
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A recap on differences between peanut butter and pretzel
- Peanut butter is higher in vitamin E, vitamin B3, magnesium, phosphorus, copper, manganese, and vitamin B6, yet pretzel is higher in iron.
- Peanut butter covers your daily vitamin E needs 58% more than pretzel.
- Peanut butter contains 26 times more saturated fat than pretzel. While peanut butter contains 10.325g of saturated fat, pretzel contains only 0.391g.
- The glycemic index of peanut butter is lower.
Food varieties used in this article are Peanut butter, smooth style, without salt and Snacks, pretzels, hard, plain, salted.
Infographic
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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 | +479.3% |
| Contains more CalciumCalcium | +81.5% |
| Contains more PotassiumPotassium | +150.2% |
| Contains more CopperCopper | +170.5% |
| Contains more ZincZinc | +141.3% |
| Contains more PhosphorusPhosphorus | +161.7% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +64% |
| Contains more IronIron | +163.2% |
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.
| Contains more Vitamin EVitamin E | +1836.2% |
| Contains more Vitamin B3Vitamin B3 | +148.8% |
| Contains more Vitamin B5Vitamin B5 | +253.1% |
| Contains more Vitamin B6Vitamin B6 | +495.9% |
| Contains more CholineCholine | +113.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +182.7% |
| Contains more Vitamin B2Vitamin B2 | +72.9% |
| Contains more Vitamin KVitamin K | +833.3% |
| Contains more FolateFolate | +90.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 51.36g | 2.93g | 75% |
| Polyunsaturated fat | 12.535g | 1.291g | 75% |
| Monounsaturated fat | 25.941g | 0.727g | 63% |
| Vitamin E | 9.1mg | 0.47mg | 58% |
| Sodium | 17mg | 1240mg | 53% |
| Vitamin B3 | 13.112mg | 5.27mg | 49% |
| Saturated fat | 10.325g | 0.391g | 45% |
| Iron | 1.74mg | 4.58mg | 36% |
| Magnesium | 168mg | 29mg | 33% |
| Phosphorus | 335mg | 128mg | 30% |
| Copper | 0.422mg | 0.156mg | 30% |
| Starch | 3.56g | 72.58g | 28% |
| Manganese | 1.665mg | 1.015mg | 28% |
| Vitamin B6 | 0.441mg | 0.074mg | 28% |
| Protein | 22.21g | 10.04g | 24% |
| Vitamin B1 | 0.15mg | 0.424mg | 23% |
| Folate | 87µg | 166µg | 20% |
| Carbs | 22.31g | 80.39g | 19% |
| Vitamin B5 | 1.137mg | 0.322mg | 16% |
| Zinc | 2.51mg | 1.04mg | 13% |
| Calories | 598kcal | 384kcal | 11% |
| Vitamin B2 | 0.192mg | 0.332mg | 11% |
| Potassium | 558mg | 223mg | 10% |
| Fiber | 5g | 3.4g | 6% |
| Choline | 63mg | 29.5mg | 6% |
| Vitamin K | 0.3µg | 2.8µg | 2% |
| Calcium | 49mg | 27mg | 2% |
| Vitamin C | 0mg | 2.1mg | 2% |
| Selenium | 4.1µg | 4.4µg | 1% |
| Net carbs | 17.31g | 76.99g | N/A |
| Sugar | 10.49g | 2.21g | N/A |
| Trans fat | 0.075g | 0.004g | N/A |
| Tryptophan | 0.231mg | 0.097mg | 0% |
| Threonine | 0.525mg | 0.25mg | 0% |
| Isoleucine | 0.616mg | 0.407mg | 0% |
| Leucine | 1.546mg | 0.757mg | 0% |
| Lysine | 0.681mg | 0.257mg | 0% |
| Methionine | 0.265mg | 0.177mg | 0% |
| Phenylalanine | 1.202mg | 0.52mg | 0% |
| Valine | 0.782mg | 0.48mg | 0% |
| Histidine | 0.557mg | 0.22mg | 0% |
| Fructose | 0.12g | 0.31g | 0% |
| Omega-3 - ALA | 0.027g | 0.063g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0.001g | N/A |
| Omega-6 - Eicosadienoic acid | 0.008g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.215g | 1.223g | 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:
10.04 g
Fats:
2.93 g
Carbs:
80.39 g
Water:
3.13 g
Other:
3.51 g
| Contains more ProteinProtein | +121.2% |
| Contains more FatsFats | +1652.9% |
| Contains more CarbsCarbs | +260.3% |
| Contains more WaterWater | +154.5% |
| Contains more OtherOther | +21.5% |
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
0.391 g
Monounsaturated fat:
Mono. Fat
0.727 g
Polyunsaturated fat:
Poly. Fat
1.291 g
| Contains more Mono. FatMonounsaturated fat | +3468.2% |
| Contains more Poly. FatPolyunsaturated fat | +871% |
| Contains less Sat. FatSaturated fat | -96.2% |
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:
72.58 g
Sucrose:
0 g
Glucose:
0.69 g
Fructose:
0.31 g
Lactose:
0 g
Maltose:
1.11 g
Galactose:
0 g
| Contains more SucroseSucrose | +∞% |
| Contains more StarchStarch | +1938.8% |
| Contains more GlucoseGlucose | +430.8% |
| Contains more FructoseFructose | +158.3% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
