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  6. Peanut butter vs. Wheat gluten

Peanut butter vs. Wheat gluten — In-Depth Nutrition Comparison

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Significant differences between peanut butter and wheat gluten

  • Peanut butter has more vitamin B3, vitamin E, magnesium, vitamin B6, copper, vitamin B5, and folate; however, wheat gluten is richer in selenium and iron.
  • Peanut butter covers your daily vitamin B3 needs 82% more than wheat gluten.
  • Wheat gluten contains less saturated fat.
  • Wheat gluten has a higher glycemic index. The glycemic index of wheat gluten is 64, while the glycemic index of peanut butter is 14.

Specific food types used in this comparison are Peanut butter, smooth style, without salt and Vital wheat gluten.

Infographic

Peanut butter vs Wheat gluten 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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +572%
Contains more PotassiumPotassium +458%
Contains more CopperCopper +131.9%
Contains more ZincZinc +195.3%
Contains more PhosphorusPhosphorus +28.8%
Contains less SodiumSodium -41.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +189.8%
Contains more IronIron +198.9%
Contains more SeleniumSelenium +868.3%

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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Wheat gluten DV% diff.
Protein 22.21g 75.16g 106%
Vitamin B3 13.112mg 0mg 82%
Polyunsaturated fat 12.535g 0.81g 78%
Fats 51.36g 1.85g 76%
Manganese 1.665mg 72%
Selenium 4.1µg 39.7µg 65%
Monounsaturated fat 25.941g 0.156g 64%
Vitamin E 9.1mg 0mg 61%
Saturated fat 10.325g 0.272g 46%
Iron 1.74mg 5.2mg 43%
Vitamin B6 0.441mg 0mg 34%
Magnesium 168mg 25mg 34%
Copper 0.422mg 0.182mg 27%
Vitamin B5 1.137mg 0mg 23%
Folate 87µg 0µg 22%
Fiber 5g 0.6g 18%
Zinc 2.51mg 0.85mg 15%
Vitamin B2 0.192mg 0mg 15%
Potassium 558mg 100mg 13%
Vitamin B1 0.15mg 0mg 13%
Choline 63mg 11%
Calories 598kcal 370kcal 11%
Phosphorus 335mg 260mg 11%
Calcium 49mg 142mg 9%
Carbs 22.31g 13.79g 3%
Sodium 17mg 29mg 1%
Starch 3.56g 1%
Net carbs 17.31g 13.19g N/A
Sugar 10.49g 0g N/A
Vitamin K 0.3µg 0µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0%
Isoleucine 0.616mg 0%
Leucine 1.546mg 0%
Lysine 0.681mg 0%
Methionine 0.265mg 0%
Phenylalanine 1.202mg 0%
Valine 0.782mg 0%
Histidine 0.557mg 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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +2676.2%
Contains more CarbsCarbs +61.8%
Contains more OtherOther +189%
Contains more ProteinProtein +238.4%
Contains more WaterWater +566.7%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +16528.8%
Contains more Poly. FatPolyunsaturated fat +1447.5%
Contains less Sat. FatSaturated fat -97.4%

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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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.