Peanut butter vs. Spelt — In-Depth Nutrition Comparison
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How are peanut butter and spelt different?
- Peanut butter is richer in fats, vitamin E, vitamin B3, protein, and vitamin B6, while spelt is higher in manganese, iron, fiber, and vitamin B1.
- Peanut butter covers your daily need for fats 75% more than spelt.
- Peanut butter contains 25 times more saturated fat than spelt. Peanut butter contains 10.325g of saturated fat, while spelt contains 0.406g.
- Spelt has a higher glycemic index (63) than peanut butter (14).
Peanut butter, smooth style, without salt and Spelt, uncooked types were used in this article.
Infographic
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Mineral Comparison
The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
| Contains more MagnesiumMagnesium | +23.5% |
| Contains more CalciumCalcium | +81.5% |
| Contains more PotassiumPotassium | +43.8% |
| Contains more IronIron | +155.2% |
| Contains more CopperCopper | +21.1% |
| Contains more ZincZinc | +30.7% |
| Contains more PhosphorusPhosphorus | +19.7% |
| Contains less SodiumSodium | -52.9% |
| Contains more ManganeseManganese | +79.2% |
| Contains more SeleniumSelenium | +185.4% |
Vitamin Comparison
The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
| Contains more Vitamin EVitamin E | +1051.9% |
| Contains more Vitamin B2Vitamin B2 | +69.9% |
| Contains more Vitamin B3Vitamin B3 | +91.6% |
| Contains more Vitamin B6Vitamin B6 | +91.7% |
| Contains more FolateFolate | +93.3% |
| Contains more Vitamin B1Vitamin B1 | +142.7% |
| Contains more Vitamin KVitamin K | +1100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 51.36g | 2.43g | 75% |
| Polyunsaturated fat | 12.535g | 1.258g | 75% |
| Omega-6 (Linoleic acid) | 12.215g | 72% | |
| Monounsaturated fat | 25.941g | 0.445g | 64% |
| Manganese | 1.665mg | 2.983mg | 57% |
| Vitamin E | 9.1mg | 0.79mg | 55% |
| Saturated fat | 10.325g | 0.406g | 45% |
| Vitamin B3 | 13.112mg | 6.843mg | 39% |
| Iron | 1.74mg | 4.44mg | 34% |
| Fiber | 5g | 10.7g | 23% |
| Starch | 3.56g | 53.92g | 21% |
| Vitamin B1 | 0.15mg | 0.364mg | 18% |
| Carbs | 22.31g | 70.19g | 16% |
| Vitamin B6 | 0.441mg | 0.23mg | 16% |
| Protein | 22.21g | 14.57g | 15% |
| Selenium | 4.1µg | 11.7µg | 14% |
| Calories | 598kcal | 338kcal | 13% |
| Folate | 87µg | 45µg | 11% |
| Choline | 63mg | 11% | |
| Copper | 0.422mg | 0.511mg | 10% |
| Phosphorus | 335mg | 401mg | 9% |
| Magnesium | 168mg | 136mg | 8% |
| Zinc | 2.51mg | 3.28mg | 7% |
| Vitamin B2 | 0.192mg | 0.113mg | 6% |
| Potassium | 558mg | 388mg | 5% |
| Vitamin K | 0.3µg | 3.6µg | 3% |
| Calcium | 49mg | 27mg | 2% |
| Omega-3 (ALA) | 0.027g | 0.065g | 2% |
| Vitamin B5 | 1.137mg | 1.068mg | 1% |
| Protein per 100 calories | 3.7g | 4.3g | N/A |
| Calories per 10 g protein | 269kcal | 232kcal | N/A |
| Weight per 100 calories | 17g | 30g | N/A |
| Unsaturated / Saturated Fat ratio | 3.7 | 4.2 | N/A |
| Net carbs | 17.31g | 59.49g | N/A |
| Sugar | 10.49g | 6.82g | N/A |
| Sodium | 17mg | 8mg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.231mg | 0.132mg | 0% |
| Threonine | 0.525mg | 0.443mg | 0% |
| Isoleucine | 0.616mg | 0.552mg | 0% |
| Leucine | 1.546mg | 1.07mg | 0% |
| Lysine | 0.681mg | 0.409mg | 0% |
| Methionine | 0.265mg | 0.258mg | 0% |
| Phenylalanine | 1.202mg | 0.737mg | 0% |
| Valine | 0.782mg | 0.681mg | 0% |
| Histidine | 0.557mg | 0.36mg | 0% |
| Fructose | 0.12g | 0.24g | 0% |
| Omega-3 (Eicosatrienoic acid) | 0.01g | N/A | |
| Omega-6 (Gamma-linolenic acid) | 0.001g | 0g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.008g | 0g | 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:
14.57 g
Fats:
2.43 g
Carbs:
70.19 g
Water:
11.02 g
Other:
1.79 g
| Contains more ProteinProtein | +52.4% |
| Contains more FatsFats | +2013.6% |
| Contains more CarbsCarbs | +214.6% |
| Contains more WaterWater | +795.9% |
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
0.406 g
Monounsaturated fat:
Mono. Fat
0.445 g
Polyunsaturated fat:
Poly. Fat
1.258 g
| Contains more Mono. FatMonounsaturated fat | +5729.4% |
| Contains more Poly. FatPolyunsaturated fat | +896.4% |
| Contains less Sat. FatSaturated fat | -96.1% |
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:
53.92 g
Sucrose:
0.59 g
Glucose:
0.84 g
Fructose:
0.24 g
Lactose:
0 g
Maltose:
5.15 g
Galactose:
0 g
| Contains more SucroseSucrose | +1637.3% |
| Contains more StarchStarch | +1414.6% |
| Contains more GlucoseGlucose | +546.2% |
| Contains more FructoseFructose | +100% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g