Peanut butter vs. Spelt — In-Depth Nutrition Comparison
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How are peanut butter and spelt different?
- Peanut butter is richer in vitamin E, vitamin B3, vitamin B6, and folate, while spelt is higher in manganese, iron, fiber, vitamin B1, and selenium.
- Spelt covers your daily need for manganese, 57% more than peanut butter.
- 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.
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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 | +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
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 | +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 CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +142.7% |
| Contains more Vitamin KVitamin K | +1100% |
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 OtherOther | +61.5% |
| 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fats | 51.36g | 2.43g | 75% |
| Polyunsaturated fat | 12.535g | 1.258g | 75% |
| 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% |
| Vitamin B6 | 0.441mg | 0.23mg | 16% |
| Carbs | 22.31g | 70.19g | 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% |
| Vitamin B5 | 1.137mg | 1.068mg | 1% |
| 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 - ALA | 0.027g | 0.065g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.008g | 0g | N/A |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
32%
Minerals Daily Need Coverage Score
84%
119%
Comparison summary
Which food is lower in Sugar?
Spelt is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Spelt contains less Sodium (difference - 9mg)
Which food is lower in Saturated fat?
Spelt is lower in Saturated fat (difference - 9.919g)
Which food is cheaper?
Spelt is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 49)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.