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  6. Peanut butter vs. Sockeye salmon

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

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The main differences between peanut butter and sockeye salmon

  • Peanut butter is richer in manganese, vitamin E, copper, and magnesium, yet sockeye salmon is richer in vitamin B12, vitamin D, selenium, and vitamin B6.
  • Daily need coverage for vitamin B12 for sockeye salmon is 186% higher.
  • Peanut butter contains 128 times more manganese than sockeye salmon. Peanut butter contains 1.665mg of manganese, while sockeye salmon contains 0.013mg.
  • Sockeye salmon contains less saturated fat.
  • Sockeye salmon has a lower glycemic index than peanut butter.

Food types used in this article are Peanut butter, smooth style, without salt and Fish, salmon, sockeye, cooked, dry heat.

Infographic

Peanut butter vs Sockeye 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 26% 3.3% 38% 20% 25% 15% 131% 12% 1.7% 194%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +345.5%
Contains more PotassiumPotassium +28%
Contains more IronIron +234.6%
Contains more CopperCopper +455.3%
Contains more ZincZinc +356.4%
Contains less SodiumSodium -81.5%
Contains more ManganeseManganese +12707.7%
Contains more SeleniumSelenium +765.9%
~equal in Phosphorus ~305mg

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% 19% 20% 251% 39% 57% 190% 76% 191% 559% 0.25% 5.3% 61%
Contains more Vitamin EVitamin E +819.2%
Contains more Vitamin B3Vitamin B3 +29.5%
Contains more Vitamin KVitamin K +200%
Contains more FolateFolate +1142.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.1%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +78.7%
~equal in Vitamin C ~0mg
~equal in Vitamin B1 ~0.157mg

All nutrients comparison - raw data values

Nutrient Peanut butter Sockeye salmon DV% diff.
Vitamin B12 0µg 4.47µg 186%
Vitamin D 0IU 670IU 84%
Vitamin D 0µg 16.7µg 84%
Polyunsaturated fat 12.535g 1.327g 75%
Manganese 1.665mg 0.013mg 72%
Fats 51.36g 5.57g 70%
Monounsaturated fat 25.941g 1.864g 60%
Selenium 4.1µg 35.5µg 57%
Vitamin E 9.1mg 0.99mg 54%
Saturated fat 10.325g 0.969g 43%
Copper 0.422mg 0.076mg 38%
Magnesium 168mg 36mg 31%
Vitamin B6 0.441mg 0.827mg 30%
Calories 598kcal 156kcal 22%
Cholesterol 0mg 61mg 20%
Folate 87µg 7µg 20%
Fiber 5g 0g 20%
Vitamin B3 13.112mg 10.123mg 19%
Zinc 2.51mg 0.55mg 18%
Iron 1.74mg 0.52mg 15%
Choline 63mg 112.6mg 9%
Protein 22.21g 26.48g 9%
Carbs 22.31g 0g 7%
Vitamin A 0µg 58µg 6%
Vitamin B2 0.192mg 0.246mg 4%
Potassium 558mg 436mg 4%
Calcium 49mg 11mg 4%
Phosphorus 335mg 305mg 4%
Vitamin B5 1.137mg 1.274mg 3%
Sodium 17mg 92mg 3%
Vitamin B1 0.15mg 0.157mg 1%
Starch 3.56g 0g 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 0.023g N/A
Tryptophan 0.231mg 0.335mg 0%
Threonine 0.525mg 1.247mg 0%
Isoleucine 0.616mg 1.274mg 0%
Leucine 1.546mg 2.185mg 0%
Lysine 0.681mg 2.574mg 0%
Methionine 0.265mg 0.858mg 0%
Phenylalanine 1.202mg 1.086mg 0%
Valine 0.782mg 1.461mg 0%
Histidine 0.557mg 0.711mg 0%
Fructose 0.12g 0g 0%
Omega-3 - EPA 0g 0.299g N/A
Omega-3 - DHA 0g 0.56g N/A
Omega-3 - ALA 0.027g N/A
Omega-3 - DPA 0g 0.093g 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 0.019g 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
26% 6% 67%
Protein: 26.48 g
Fats: 5.57 g
Carbs: 0 g
Water: 67.33 g
Other: 0.62 g
Contains more FatsFats +822.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +366.1%
Contains more ProteinProtein +19.2%
Contains more WaterWater +5374%

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
23% 45% 32%
Saturated fat: Sat. Fat 0.969 g
Monounsaturated fat: Mono. Fat 1.864 g
Polyunsaturated fat: Poly. Fat 1.327 g
Contains more Mono. FatMonounsaturated fat +1291.7%
Contains more Poly. FatPolyunsaturated fat +844.6%
Contains less Sat. FatSaturated fat -90.6%

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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. Sockeye salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173692/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.