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Peanut butter vs. Wheat — In-Depth Nutrition Comparison

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The main differences between peanut butter and wheat

  • Peanut butter is richer in vitamin B3 and folate, yet wheat is richer in selenium, manganese, phosphorus, vitamin B1, iron, zinc, and copper.
  • Daily need coverage for selenium for wheat is 155% higher.
  • Peanut butter contains 23 times more saturated fat than wheat . Peanut butter contains 10.325g of saturated fat, while wheat contains 0.454g.
  • Peanut butter has a lower glycemic index than wheat .

Food types used in this article are Peanut butter, smooth style, without salt and Wheat, durum.

Infographic

Peanut butter vs Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +44.1%
Contains more PotassiumPotassium +29.5%
Contains more IronIron +102.3%
Contains more CopperCopper +31%
Contains more ZincZinc +65.7%
Contains more PhosphorusPhosphorus +51.6%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +80.9%
Contains more SeleniumSelenium +2080.5%

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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +58.7%
Contains more Vitamin B3Vitamin B3 +94.6%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +102.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +179.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.419mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Wheat DV% diff.
Selenium 4.1µg 89.4µg 155%
Polyunsaturated fat 12.535g 0.978g 77%
Fats 51.36g 2.47g 75%
Monounsaturated fat 25.941g 0.344g 64%
Vitamin E 9.1mg 61%
Manganese 1.665mg 3.012mg 59%
Saturated fat 10.325g 0.454g 45%
Vitamin B3 13.112mg 6.738mg 40%
Phosphorus 335mg 508mg 25%
Vitamin B1 0.15mg 0.419mg 22%
Iron 1.74mg 3.52mg 22%
Fiber 5g 20%
Protein 22.21g 13.68g 17%
Carbs 22.31g 71.13g 16%
Copper 0.422mg 0.553mg 15%
Zinc 2.51mg 4.16mg 15%
Calories 598kcal 339kcal 13%
Folate 87µg 43µg 11%
Choline 63mg 11%
Magnesium 168mg 144mg 6%
Vitamin B2 0.192mg 0.121mg 5%
Potassium 558mg 431mg 4%
Vitamin B5 1.137mg 0.935mg 4%
Vitamin B6 0.441mg 0.419mg 2%
Calcium 49mg 34mg 2%
Sodium 17mg 2mg 1%
Starch 3.56g 1%
Net carbs 17.31g 71.13g N/A
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.176mg 0%
Threonine 0.525mg 0.366mg 0%
Isoleucine 0.616mg 0.533mg 0%
Leucine 1.546mg 0.934mg 0%
Lysine 0.681mg 0.303mg 0%
Methionine 0.265mg 0.221mg 0%
Phenylalanine 1.202mg 0.681mg 0%
Valine 0.782mg 0.594mg 0%
Histidine 0.557mg 0.322mg 0%
Fructose 0.12g 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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +62.4%
Contains more FatsFats +1979.4%
Contains more OtherOther +62.4%
Contains more CarbsCarbs +218.8%
Contains more WaterWater +789.4%

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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +7441%
Contains more Poly. FatPolyunsaturated fat +1181.7%
Contains less Sat. FatSaturated fat -95.6%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.