Peanut butter vs. Spinach raw — In-Depth Nutrition Comparison
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A recap on the 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% |
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 |
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