Peanut butter vs. Waffle — In-Depth Nutrition Comparison
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A recap on differences between peanut butter and waffle
- Peanut butter is higher in vitamin B3, manganese, copper, magnesium, vitamin B6, and phosphorus, yet waffle is higher in selenium.
- Waffle covers your daily selenium needs 77% more than peanut butter.
- Peanut butter contains 9 times more magnesium than waffle. While peanut butter contains 168mg of magnesium, waffle contains only 19mg.
- The amount of saturated fat in waffle is lower.
- The glycemic index of peanut butter is lower.
Food varieties used in this article are Peanut butter, smooth style, without salt and Waffles, plain, prepared from recipe.
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 | +784.2% |
| Contains more PotassiumPotassium | +250.9% |
| Contains more CopperCopper | +580.6% |
| Contains more ZincZinc | +269.1% |
| Contains more PhosphorusPhosphorus | +76.3% |
| Contains less SodiumSodium | -96.7% |
| Contains more ManganeseManganese | +528.3% |
| Contains more CalciumCalcium | +420.4% |
| Contains more IronIron | +32.8% |
| Contains more SeleniumSelenium | +1026.8% |
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 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +532.5% |
| Contains more Vitamin B5Vitamin B5 | +134.4% |
| Contains more Vitamin B6Vitamin B6 | +687.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +89.1% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +75.3% |
| Contains more Vitamin B2Vitamin B2 | +80.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 4.1µg | 46.2µg | 77% |
| Vitamin B3 | 13.112mg | 2.073mg | 69% |
| Manganese | 1.665mg | 0.265mg | 61% |
| Vitamin E | 9.1mg | 61% | |
| Fats | 51.36g | 14.1g | 57% |
| Monounsaturated fat | 25.941g | 3.521g | 56% |
| Copper | 0.422mg | 0.062mg | 40% |
| Polyunsaturated fat | 12.535g | 6.785g | 38% |
| Magnesium | 168mg | 19mg | 35% |
| Saturated fat | 10.325g | 2.866g | 34% |
| Vitamin B6 | 0.441mg | 0.056mg | 30% |
| Protein | 22.21g | 7.9g | 29% |
| Cholesterol | 0mg | 69mg | 23% |
| Calcium | 49mg | 255mg | 21% |
| Phosphorus | 335mg | 190mg | 21% |
| Sodium | 17mg | 511mg | 21% |
| Fiber | 5g | 20% | |
| Zinc | 2.51mg | 0.68mg | 17% |
| Calories | 598kcal | 291kcal | 15% |
| Vitamin B5 | 1.137mg | 0.485mg | 13% |
| Vitamin B2 | 0.192mg | 0.347mg | 12% |
| Potassium | 558mg | 159mg | 12% |
| Choline | 63mg | 11% | |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Folate | 87µg | 46µg | 10% |
| Vitamin B1 | 0.15mg | 0.263mg | 9% |
| Vitamin A | 0µg | 65µg | 7% |
| Iron | 1.74mg | 2.31mg | 7% |
| Carbs | 22.31g | 32.9g | 4% |
| Starch | 3.56g | 1% | |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 17.31g | 32.9g | N/A |
| Sugar | 10.49g | N/A | |
| Vitamin K | 0.3µg | 0% | |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.231mg | 0.099mg | 0% |
| Threonine | 0.525mg | 0.289mg | 0% |
| Isoleucine | 0.616mg | 0.362mg | 0% |
| Leucine | 1.546mg | 0.63mg | 0% |
| Lysine | 0.681mg | 0.384mg | 0% |
| Methionine | 0.265mg | 0.179mg | 0% |
| Phenylalanine | 1.202mg | 0.395mg | 0% |
| Valine | 0.782mg | 0.409mg | 0% |
| Histidine | 0.557mg | 0.187mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.006g | 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
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
7.9 g
Fats:
14.1 g
Carbs:
32.9 g
Water:
42 g
Other:
3.1 g
| Contains more ProteinProtein | +181.1% |
| Contains more FatsFats | +264.3% |
| Contains more CarbsCarbs | +47.5% |
| Contains more WaterWater | +3314.6% |
~equal in
Other
~3.1g
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
2.866 g
Monounsaturated fat:
Mono. Fat
3.521 g
Polyunsaturated fat:
Poly. Fat
6.785 g
| Contains more Mono. FatMonounsaturated fat | +636.8% |
| Contains more Poly. FatPolyunsaturated fat | +84.7% |
| Contains less Sat. FatSaturated fat | -72.2% |
