Peanut butter vs. Spinach raw — In-Depth Nutrition Comparison
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A recap on differences between peanut butter and spinach raw
- Peanut butter is higher in vitamin B3, vitamin E, phosphorus, manganese, and copper, yet spinach raw is higher in vitamin K, vitamin A, vitamin C, and folate.
- Spinach raw covers your daily vitamin K needs 402% more than peanut butter.
- Peanut butter contains 164 times more saturated fat than spinach raw. While peanut butter contains 10.325g of saturated fat, spinach raw contains only 0.063g.
- The glycemic index of peanut butter is lower.
Food varieties used in this article are Peanut butter, smooth style, without salt and Spinach, raw.
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 | +112.7% |
| Contains more CopperCopper | +224.6% |
| Contains more ZincZinc | +373.6% |
| Contains more PhosphorusPhosphorus | +583.7% |
| Contains less SodiumSodium | -78.5% |
| Contains more ManganeseManganese | +85.6% |
| Contains more SeleniumSelenium | +310% |
| Contains more CalciumCalcium | +102% |
| Contains more IronIron | +55.7% |
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 | +348.3% |
| Contains more Vitamin B1Vitamin B1 | +92.3% |
| Contains more Vitamin B3Vitamin B3 | +1711% |
| Contains more Vitamin B5Vitamin B5 | +1649.2% |
| Contains more Vitamin B6Vitamin B6 | +126.2% |
| Contains more CholineCholine | +226.4% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +160866.7% |
| Contains more FolateFolate | +123% |
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:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +676.6% |
| Contains more FatsFats | +13069.2% |
| Contains more CarbsCarbs | +514.6% |
| Contains more OtherOther | +68% |
| Contains more WaterWater | +7330.9% |
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
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +259310% |
| Contains more Poly. FatPolyunsaturated fat | +7497% |
| Contains less Sat. FatSaturated fat | -99.4% |
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:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +14542.9% |
| Contains more GlucoseGlucose | +18.2% |
| Contains more FructoseFructose | +25% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~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 Saturated fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 0.3µg | 482.9µg | 402% |
| Polyunsaturated fat | 12.535g | 0.165g | 82% |
| Fats | 51.36g | 0.39g | 78% |
| Vitamin B3 | 13.112mg | 0.724mg | 77% |
| Monounsaturated fat | 25.941g | 0.01g | 65% |
| Vitamin A | 0µg | 469µg | 52% |
| Saturated fat | 10.325g | 0.063g | 47% |
| Vitamin E | 9.1mg | 2.03mg | 47% |
| Phosphorus | 335mg | 49mg | 41% |
| Protein | 22.21g | 2.86g | 39% |
| Manganese | 1.665mg | 0.897mg | 33% |
| Copper | 0.422mg | 0.13mg | 32% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Calories | 598kcal | 23kcal | 29% |
| Folate | 87µg | 194µg | 27% |
| Vitamin B5 | 1.137mg | 0.065mg | 21% |
| Magnesium | 168mg | 79mg | 21% |
| Vitamin B6 | 0.441mg | 0.195mg | 19% |
| Zinc | 2.51mg | 0.53mg | 18% |
| Iron | 1.74mg | 2.71mg | 12% |
| Fiber | 5g | 2.2g | 11% |
| Choline | 63mg | 19.3mg | 8% |
| Selenium | 4.1µg | 1µg | 6% |
| Vitamin B1 | 0.15mg | 0.078mg | 6% |
| Carbs | 22.31g | 3.63g | 6% |
| Calcium | 49mg | 99mg | 5% |
| Sodium | 17mg | 79mg | 3% |
| Starch | 3.56g | 1% | |
| Net carbs | 17.31g | 1.43g | N/A |
| Potassium | 558mg | 558mg | 0% |
| Sugar | 10.49g | 0.42g | N/A |
| Vitamin B2 | 0.192mg | 0.189mg | 0% |
| Trans fat | 0.075g | 0g | N/A |
| Tryptophan | 0.231mg | 0.039mg | 0% |
| Threonine | 0.525mg | 0.122mg | 0% |
| Isoleucine | 0.616mg | 0.147mg | 0% |
| Leucine | 1.546mg | 0.223mg | 0% |
| Lysine | 0.681mg | 0.174mg | 0% |
| Methionine | 0.265mg | 0.053mg | 0% |
| Phenylalanine | 1.202mg | 0.129mg | 0% |
| Valine | 0.782mg | 0.161mg | 0% |
| Histidine | 0.557mg | 0.064mg | 0% |
| Fructose | 0.12g | 0.15g | 0% |
| Omega-3 - ALA | 0.027g | 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 | 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%
137%
Minerals Daily Need Coverage Score
84%
45%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 10.07g)
Which food is lower in Saturated fat?
Spinach raw is lower in Saturated fat (difference - 10.262g)
Which food is cheaper?
Spinach raw is cheaper (difference - $2.6)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 62mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.