Peanut butter vs. Swiss cheese — In-Depth Nutrition Comparison
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How are peanut butter and Swiss cheese different?
- Peanut butter is richer in vitamin B3, manganese, vitamin E, copper, and magnesium, while Swiss cheese is higher in vitamin B12, calcium, selenium, and phosphorus.
- Swiss cheese covers your daily need for vitamin B12, 128% more than peanut butter.
- Peanut butter contains 205 times more vitamin B3 than Swiss cheese. Peanut butter contains 13.112mg of vitamin B3, while Swiss cheese contains 0.064mg.
- Peanut butter is lower in saturated fat.
- Swiss cheese has a higher glycemic index (27) than peanut butter (14).
Peanut butter, smooth style, without salt and Cheese, swiss types were used in this article.
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 | +409.1% |
| Contains more PotassiumPotassium | +675% |
| Contains more IronIron | +1238.5% |
| Contains more CopperCopper | +797.9% |
| Contains less SodiumSodium | -90.9% |
| Contains more ManganeseManganese | +6303.8% |
| Contains more CalciumCalcium | +1716.3% |
| Contains more ZincZinc | +74.1% |
| Contains more PhosphorusPhosphorus | +71.3% |
| Contains more SeleniumSelenium | +631.7% |
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 | +1416.7% |
| Contains more Vitamin B1Vitamin B1 | +1263.6% |
| Contains more Vitamin B3Vitamin B3 | +20387.5% |
| Contains more Vitamin B5Vitamin B5 | +222.1% |
| Contains more Vitamin B6Vitamin B6 | +521.1% |
| Contains more FolateFolate | +770% |
| Contains more CholineCholine | +306.5% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +57.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +366.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 3.06µg | 128% |
| Calcium | 49mg | 890mg | 84% |
| Vitamin B3 | 13.112mg | 0.064mg | 82% |
| Polyunsaturated fat | 12.535g | 1.341g | 75% |
| Manganese | 1.665mg | 0.026mg | 71% |
| Vitamin E | 9.1mg | 0.6mg | 57% |
| Selenium | 4.1µg | 30µg | 47% |
| Monounsaturated fat | 25.941g | 8.046g | 45% |
| Copper | 0.422mg | 0.047mg | 42% |
| Saturated fat | 10.325g | 18.227g | 36% |
| Phosphorus | 335mg | 574mg | 34% |
| Vitamin A | 0µg | 288µg | 32% |
| Magnesium | 168mg | 33mg | 32% |
| Cholesterol | 0mg | 93mg | 31% |
| Fats | 51.36g | 30.99g | 31% |
| Vitamin B6 | 0.441mg | 0.071mg | 28% |
| Iron | 1.74mg | 0.13mg | 20% |
| Fiber | 5g | 0g | 20% |
| Folate | 87µg | 10µg | 19% |
| Zinc | 2.51mg | 4.37mg | 17% |
| Vitamin B5 | 1.137mg | 0.353mg | 16% |
| Potassium | 558mg | 72mg | 14% |
| Vitamin B1 | 0.15mg | 0.011mg | 12% |
| Protein | 22.21g | 26.96g | 10% |
| Calories | 598kcal | 393kcal | 10% |
| Choline | 63mg | 15.5mg | 9% |
| Vitamin B2 | 0.192mg | 0.302mg | 8% |
| Sodium | 17mg | 187mg | 7% |
| Carbs | 22.31g | 1.44g | 7% |
| Vitamin K | 0.3µg | 1.4µg | 1% |
| Starch | 3.56g | 1% | |
| Net carbs | 17.31g | 1.44g | N/A |
| Sugar | 10.49g | 0g | N/A |
| Trans fat | 0.075g | 0.987g | N/A |
| Tryptophan | 0.231mg | 0.401mg | 0% |
| Threonine | 0.525mg | 1.038mg | 0% |
| Isoleucine | 0.616mg | 1.537mg | 0% |
| Leucine | 1.546mg | 2.959mg | 0% |
| Lysine | 0.681mg | 2.585mg | 0% |
| Methionine | 0.265mg | 0.784mg | 0% |
| Phenylalanine | 1.202mg | 1.662mg | 0% |
| Valine | 0.782mg | 2.139mg | 0% |
| Histidine | 0.557mg | 1.065mg | 0% |
| Fructose | 0.12g | 0g | 0% |
| Omega-3 - ALA | 0.027g | 0.125g | N/A |
| Omega-3 - DPA | 0g | 0.018g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.01g | 0.003g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | 0.002g | N/A |
| Omega-6 - Dihomo-gamma-linoleic acid | 0g | 0.032g | N/A |
| Omega-6 - Eicosadienoic acid | 0.008g | 0.007g | N/A |
| Omega-6 - Linoleic acid | 12.215g | 0.734g | 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:
26.96 g
Fats:
30.99 g
Carbs:
1.44 g
Water:
37.63 g
Other:
2.98 g
| Contains more FatsFats | +65.7% |
| Contains more CarbsCarbs | +1449.3% |
| Contains more ProteinProtein | +21.4% |
| Contains more WaterWater | +2959.3% |
~equal in
Other
~2.98g
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
18.227 g
Monounsaturated fat:
Mono. Fat
8.046 g
Polyunsaturated fat:
Poly. Fat
1.341 g
| Contains less Sat. FatSaturated fat | -43.4% |
| Contains more Mono. FatMonounsaturated fat | +222.4% |
| Contains more Poly. FatPolyunsaturated fat | +834.8% |
