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Peanut butter vs. Khorasan wheat — In-Depth Nutrition Comparison

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What are the main differences between peanut butter and khorasan wheat?

  • Peanut butter is richer in vitamin E, vitamin B3, and vitamin B6, while khorasan wheat is higher in selenium, manganese, vitamin B1, iron, fiber, and zinc.
  • Khorasan wheat's daily need coverage for selenium is 141% higher.
  • Khorasan wheat has 53 times less saturated fat than peanut butter. Peanut butter has 10.325g of saturated fat, while khorasan wheat has 0.196g.
  • Khorasan wheat has a higher glycemic index (40) than peanut butter (14).

We used Peanut butter, smooth style, without salt and Wheat, KAMUT khorasan, uncooked types in this comparison.

Infographic

Peanut butter vs Khorasan wheat 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.
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 93% 6.6% 36% 141% 169% 100% 156% 0.65% 357% 445%
Contains more MagnesiumMagnesium +29.2%
Contains more CalciumCalcium +122.7%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +116.7%
Contains more CopperCopper +19.9%
Contains more ZincZinc +46.6%
Contains less SodiumSodium -70.6%
Contains more ManganeseManganese +64.3%
Contains more SeleniumSelenium +1887.8%
~equal in Phosphorus ~364mg

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% 0.33% 12% 0% 142% 42% 120% 57% 60% 0% 4.5% 0% 14%
Contains more Vitamin EVitamin E +1391.8%
Contains more Vitamin B3Vitamin B3 +105.7%
Contains more Vitamin B5Vitamin B5 +19.8%
Contains more Vitamin B6Vitamin B6 +70.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +144.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +277.3%
Contains more Vitamin KVitamin K +500%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.184mg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Peanut butter Khorasan wheat DV% diff.
Selenium 4.1µg 81.5µg 141%
Polyunsaturated fat 12.535g 0.621g 79%
Fats 51.36g 2.13g 76%
Monounsaturated fat 25.941g 0.213g 64%
Vitamin E 9.1mg 0.61mg 57%
Manganese 1.665mg 2.735mg 47%
Saturated fat 10.325g 0.196g 46%
Vitamin B3 13.112mg 6.375mg 42%
Vitamin B1 0.15mg 0.566mg 35%
Iron 1.74mg 3.77mg 25%
Fiber 5g 11.1g 24%
Folate 87µg 22%
Starch 3.56g 52.41g 20%
Carbs 22.31g 70.58g 16%
Protein 22.21g 14.54g 15%
Vitamin B6 0.441mg 0.259mg 14%
Calories 598kcal 337kcal 13%
Zinc 2.51mg 3.68mg 11%
Magnesium 168mg 130mg 9%
Copper 0.422mg 0.506mg 9%
Choline 63mg 25.8mg 7%
Potassium 558mg 403mg 5%
Vitamin B5 1.137mg 0.949mg 4%
Phosphorus 335mg 364mg 4%
Calcium 49mg 22mg 3%
Vitamin B2 0.192mg 0.184mg 1%
Vitamin K 0.3µg 1.8µg 1%
Sodium 17mg 5mg 1%
Net carbs 17.31g 59.48g N/A
Sugar 10.49g 7.84g N/A
Vitamin A 0µg 1µg 0%
Trans fat 0.075g 0.005g N/A
Tryptophan 0.231mg 0.13mg 0%
Threonine 0.525mg 0.442mg 0%
Isoleucine 0.616mg 0.566mg 0%
Leucine 1.546mg 1.112mg 0%
Lysine 0.681mg 0.416mg 0%
Methionine 0.265mg 0.251mg 0%
Phenylalanine 1.202mg 0.772mg 0%
Valine 0.782mg 0.687mg 0%
Histidine 0.557mg 0.379mg 0%
Fructose 0.12g 0.11g 0%
Omega-3 - ALA 0.027g 0.048g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0g 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
15% 2% 71% 11% 2%
Protein: 14.54 g
Fats: 2.13 g
Carbs: 70.58 g
Water: 11.07 g
Other: 1.68 g
Contains more ProteinProtein +52.8%
Contains more FatsFats +2311.3%
Contains more OtherOther +72%
Contains more CarbsCarbs +216.4%
Contains more WaterWater +800%

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
19% 21% 60%
Saturated fat: Sat. Fat 0.196 g
Monounsaturated fat: Mono. Fat 0.213 g
Polyunsaturated fat: Poly. Fat 0.621 g
Contains more Mono. FatMonounsaturated fat +12078.9%
Contains more Poly. FatPolyunsaturated fat +1918.5%
Contains less Sat. FatSaturated fat -98.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
25% 73%
Starch: 3.56 g
Sucrose: 10.25 g
Glucose: 0.13 g
Fructose: 0.12 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
87% 11%
Starch: 52.41 g
Sucrose: 0.55 g
Glucose: 0.62 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 6.56 g
Galactose: 0 g
Contains more SucroseSucrose +1763.6%
Contains more StarchStarch +1372.2%
Contains more GlucoseGlucose +376.9%
Contains more MaltoseMaltose +∞%
~equal in Fructose ~0.11g
~equal in Lactose ~0g
~equal in Galactose ~0g

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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. Khorasan wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169743/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.