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Peanut butter vs. Garlic powder — In-Depth Nutrition Comparison

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How are Peanut butter and Garlic powder different?

  • Peanut butter is richer in Vitamin B3, Vitamin E, Manganese, and Magnesium, while Garlic powder is higher in Vitamin B6, Iron, Selenium, Vitamin B1, and Potassium.
  • Garlic powder covers your daily need of Vitamin B6 93% more than Peanut butter.
  • Peanut butter contains 41 times more Saturated Fat than Garlic powder. Peanut butter contains 10.325g of Saturated Fat, while Garlic powder contains 0.249g.

Peanut butter, smooth style, without salt and Spices, garlic powder types were used in this article.

Infographic

Peanut butter vs Garlic powder 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.
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains more MagnesiumMagnesium +118.2%
Contains less SodiumSodium -71.7%
Contains more ManganeseManganese +70.1%
Contains more CalciumCalcium +61.2%
Contains more PotassiumPotassium +113.8%
Contains more IronIron +224.7%
Contains more CopperCopper +26.3%
Contains more ZincZinc +19.1%
Contains more PhosphorusPhosphorus +23.6%
Contains more SeleniumSelenium +482.9%

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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin EVitamin E +1258.2%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +1547.2%
Contains more Vitamin B5Vitamin B5 +53%
Contains more FolateFolate +85.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B6Vitamin B6 +275.1%
Contains more Vitamin KVitamin K +33.3%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~67.5mg

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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more ProteinProtein +34.2%
Contains more FatsFats +6935.6%
Contains more CarbsCarbs +226%
Contains more WaterWater +424.4%
Contains more OtherOther +22.5%

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
46% 21% 33%
Saturated Fat: Sat. Fat 0.249 g
Monounsaturated Fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated Fat +22457.4%
Contains more Poly. FatPolyunsaturated fat +6942.1%
Contains less Sat. FatSaturated Fat -97.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 73%
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
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +400%
Contains more GlucoseGlucose +85.7%
Contains more FructoseFructose +158.3%
~equal in Lactose ~0g
~equal in Maltose ~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.
Peanut butter Garlic powder
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Garlic powder Opinion
Calories 598kcal 331kcal Peanut butter
Protein 22.21g 16.55g Peanut butter
Fats 51.36g 0.73g Peanut butter
Vitamin C 0mg 1.2mg Garlic powder
Net carbs 17.31g 63.73g Garlic powder
Carbs 22.31g 72.73g Garlic powder
Magnesium 168mg 77mg Peanut butter
Calcium 49mg 79mg Garlic powder
Potassium 558mg 1193mg Garlic powder
Iron 1.74mg 5.65mg Garlic powder
Sugar 10.49g 2.43g Garlic powder
Fiber 5g 9g Garlic powder
Copper 0.422mg 0.533mg Garlic powder
Zinc 2.51mg 2.99mg Garlic powder
Starch 3.56g Peanut butter
Phosphorus 335mg 414mg Garlic powder
Sodium 17mg 60mg Peanut butter
Vitamin E 9.1mg 0.67mg Peanut butter
Manganese 1.665mg 0.979mg Peanut butter
Selenium 4.1µg 23.9µg Garlic powder
Vitamin B1 0.15mg 0.435mg Garlic powder
Vitamin B2 0.192mg 0.141mg Peanut butter
Vitamin B3 13.112mg 0.796mg Peanut butter
Vitamin B5 1.137mg 0.743mg Peanut butter
Vitamin B6 0.441mg 1.654mg Garlic powder
Vitamin K 0.3µg 0.4µg Garlic powder
Folate 87µg 47µg Peanut butter
Trans Fat 0.075g 0g Garlic powder
Choline 63mg 67.5mg Garlic powder
Saturated Fat 10.325g 0.249g Garlic powder
Monounsaturated Fat 25.941g 0.115g Peanut butter
Polyunsaturated fat 12.535g 0.178g Peanut butter
Tryptophan 0.231mg 0.121mg Peanut butter
Threonine 0.525mg 0.374mg Peanut butter
Isoleucine 0.616mg 0.414mg Peanut butter
Leucine 1.546mg 0.728mg Peanut butter
Lysine 0.681mg 0.768mg Garlic powder
Methionine 0.265mg 0.111mg Peanut butter
Phenylalanine 1.202mg 0.525mg Peanut butter
Valine 0.782mg 0.667mg Peanut butter
Histidine 0.557mg 0.263mg Peanut butter
Fructose 0.12g 0.31g Garlic powder
Omega-3 - ALA 0.027g 0.012g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g 0g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0.022g Garlic powder
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Garlic powder
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Peanut butter
52%
Garlic powder
Minerals Daily Need Coverage Score
84%
Peanut butter
110%
Garlic powder

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 43mg)
Which food is lower in Sugar?
Garlic powder
Garlic powder is lower in Sugar (difference - 8.06g)
Which food is lower in Saturated Fat?
Garlic powder
Garlic powder is lower in Saturated Fat (difference - 10.076g)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.8)
Which food is richer in vitamins?
?
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.

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.