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Peanut butter vs. Sweet roll — In-Depth Nutrition Comparison

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The main differences between peanut butter and sweet roll

  • Peanut butter is richer in vitamin B3, manganese, vitamin E, copper, phosphorus, magnesium, and vitamin B6, yet sweet roll is richer in selenium.
  • Daily need coverage for vitamin B3 for peanut butter is 67% higher.
  • Peanut butter contains 10 times more magnesium than sweet roll. Peanut butter contains 168mg of magnesium, while sweet roll contains 17mg.
  • Sweet roll contains less saturated fat.
  • Peanut butter has a lower glycemic index than sweet roll.

Food types used in this article are Peanut butter, smooth style, without salt and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Peanut butter vs Sweet roll infographic
Infographic link

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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +888.2%
Contains more PotassiumPotassium +402.7%
Contains more CopperCopper +379.5%
Contains more ZincZinc +325.4%
Contains more PhosphorusPhosphorus +340.8%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +455%
Contains more CalciumCalcium +46.9%
Contains more SeleniumSelenium +314.6%
~equal in Iron ~1.6mg

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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin EVitamin E +357.3%
Contains more Vitamin B3Vitamin B3 +450%
Contains more Vitamin B5Vitamin B5 +180%
Contains more Vitamin B6Vitamin B6 +312.1%
Contains more FolateFolate +20.8%
Contains more CholineCholine +52.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +116%
Contains more Vitamin B2Vitamin B2 +38%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1366.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Sweet roll DV% diff.
Vitamin B3 13.112mg 2.384mg 67%
Manganese 1.665mg 0.3mg 59%
Fats 51.36g 16.4g 54%
Monounsaturated fat 25.941g 4.797g 53%
Vitamin E 9.1mg 1.99mg 47%
Phosphorus 335mg 76mg 37%
Copper 0.422mg 0.088mg 37%
Magnesium 168mg 17mg 36%
Polyunsaturated fat 12.535g 7.473g 34%
Saturated fat 10.325g 3.079g 33%
Protein 22.21g 6.2g 32%
Vitamin B6 0.441mg 0.107mg 26%
Selenium 4.1µg 17µg 23%
Cholesterol 0mg 66mg 22%
Zinc 2.51mg 0.59mg 17%
Vitamin B5 1.137mg 0.406mg 15%
Vitamin B1 0.15mg 0.324mg 15%
Potassium 558mg 111mg 13%
Sodium 17mg 304mg 12%
Calories 598kcal 372kcal 11%
Carbs 22.31g 50.9g 10%
Fiber 5g 2.4g 10%
Vitamin A 0µg 62µg 7%
Vitamin B2 0.192mg 0.265mg 6%
Vitamin B12 0µg 0.14µg 6%
Folate 87µg 72µg 4%
Choline 63mg 41.3mg 4%
Vitamin K 0.3µg 4.4µg 3%
Iron 1.74mg 1.6mg 2%
Calcium 49mg 72mg 2%
Vitamin C 0mg 2mg 2%
Starch 3.56g 1%
Net carbs 17.31g 48.5g N/A
Sugar 10.49g 31.73g N/A
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.074mg 0%
Threonine 0.525mg 0.211mg 0%
Isoleucine 0.616mg 0.259mg 0%
Leucine 1.546mg 0.458mg 0%
Lysine 0.681mg 0.243mg 0%
Methionine 0.265mg 0.117mg 0%
Phenylalanine 1.202mg 0.3mg 0%
Valine 0.782mg 0.291mg 0%
Histidine 0.557mg 0.145mg 0%
Fructose 0.12g 0%
Omega-3 - DHA 0g 0.004g N/A
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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more ProteinProtein +258.2%
Contains more FatsFats +213.2%
Contains more OtherOther +70%
Contains more CarbsCarbs +128.1%
Contains more WaterWater +1916.3%

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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains more Mono. FatMonounsaturated fat +440.8%
Contains more Poly. FatPolyunsaturated fat +67.7%
Contains less Sat. FatSaturated fat -70.2%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.