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.
- Wheat contains less saturated Fat.
- 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
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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 | +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.
| 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 D
~0µg
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:
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
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
0.454 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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 598kcal | 339kcal |
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| Protein | 22.21g | 13.68g |
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| Fats | 51.36g | 2.47g |
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| Net carbs | 17.31g | 71.13g |
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| Carbs | 22.31g | 71.13g |
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| Magnesium | 168mg | 144mg |
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| Calcium | 49mg | 34mg |
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| Potassium | 558mg | 431mg |
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| Iron | 1.74mg | 3.52mg |
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| Sugar | 10.49g |
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| Fiber | 5g |
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| Copper | 0.422mg | 0.553mg |
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| Zinc | 2.51mg | 4.16mg |
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| Starch | 3.56g |
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| Phosphorus | 335mg | 508mg |
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| Sodium | 17mg | 2mg |
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| Vitamin E | 9.1mg |
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| Manganese | 1.665mg | 3.012mg |
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| Selenium | 4.1µg | 89.4µg |
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| Vitamin B1 | 0.15mg | 0.419mg |
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| Vitamin B2 | 0.192mg | 0.121mg |
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| Vitamin B3 | 13.112mg | 6.738mg |
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| Vitamin B5 | 1.137mg | 0.935mg |
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| Vitamin B6 | 0.441mg | 0.419mg |
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| Vitamin K | 0.3µg |
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| Folate | 87µg | 43µg |
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| Trans Fat | 0.075g |
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| Choline | 63mg |
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| Saturated Fat | 10.325g | 0.454g |
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| Monounsaturated Fat | 25.941g | 0.344g |
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| Polyunsaturated fat | 12.535g | 0.978g |
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| Tryptophan | 0.231mg | 0.176mg |
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| Threonine | 0.525mg | 0.366mg |
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| Isoleucine | 0.616mg | 0.533mg |
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| Leucine | 1.546mg | 0.934mg |
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| Lysine | 0.681mg | 0.303mg |
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| Methionine | 0.265mg | 0.221mg |
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| Phenylalanine | 1.202mg | 0.681mg |
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| Valine | 0.782mg | 0.594mg |
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| Histidine | 0.557mg | 0.322mg |
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| Fructose | 0.12g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 12.215g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
60%
34%
Minerals Daily Need Coverage Score
84%
168%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 9.871g)
Which food is cheaper?
Wheat is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.