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  6. Peanut butter vs. Whey

Peanut butter vs. Whey — In-Depth Nutrition Comparison

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Important differences between peanut butter and whey

  • Whey has less vitamin B3, manganese, vitamin E, copper, phosphorus, magnesium, vitamin B6, zinc, and folate.
  • Peanut butter's daily need coverage for vitamin B3 is 81% more.
  • Whey is lower in saturated fat.
  • Whey has a higher glycemic index than peanut butter.

The food varieties used in the comparison are Peanut butter, smooth style, without salt and Whey, sweet, fluid.

Infographic

Peanut butter vs Whey 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%
Whey
Whey
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Contains more MagnesiumMagnesium +2000%
Contains more PotassiumPotassium +246.6%
Contains more IronIron +2800%
Contains more CopperCopper +10450%
Contains more ZincZinc +1830.8%
Contains more PhosphorusPhosphorus +628.3%
Contains less SodiumSodium -68.5%
Contains more ManganeseManganese +166400%
Contains more SeleniumSelenium +115.8%
~equal in Calcium ~47mg

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%
Whey
Whey
3
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +316.7%
Contains more Vitamin B2Vitamin B2 +21.5%
Contains more Vitamin B3Vitamin B3 +17618.9%
Contains more Vitamin B5Vitamin B5 +196.9%
Contains more Vitamin B6Vitamin B6 +1322.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +8600%
Contains more CholineCholine +293.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Peanut butter Whey DV% diff.
Polyunsaturated fat 12.535g 0.011g 83%
Vitamin B3 13.112mg 0.074mg 81%
Fats 51.36g 0.36g 78%
Manganese 1.665mg 0.001mg 72%
Monounsaturated fat 25.941g 0.1g 65%
Vitamin E 9.1mg 0mg 61%
Saturated fat 10.325g 0.23g 46%
Copper 0.422mg 0.004mg 46%
Protein 22.21g 0.85g 43%
Phosphorus 335mg 46mg 41%
Magnesium 168mg 8mg 38%
Vitamin B6 0.441mg 0.031mg 32%
Calories 598kcal 27kcal 29%
Zinc 2.51mg 0.13mg 22%
Folate 87µg 1µg 22%
Iron 1.74mg 0.06mg 21%
Fiber 5g 0g 20%
Vitamin B5 1.137mg 0.383mg 15%
Potassium 558mg 161mg 12%
Vitamin B12 0µg 0.28µg 12%
Vitamin B1 0.15mg 0.036mg 10%
Choline 63mg 16mg 9%
Carbs 22.31g 5.14g 6%
Selenium 4.1µg 1.9µg 4%
Vitamin B2 0.192mg 0.158mg 3%
Sodium 17mg 54mg 2%
Starch 3.56g 1%
Cholesterol 0mg 2mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 17.31g 5.14g N/A
Calcium 49mg 47mg 0%
Sugar 10.49g 5.14g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.013mg 0%
Threonine 0.525mg 0.054mg 0%
Isoleucine 0.616mg 0.047mg 0%
Leucine 1.546mg 0.078mg 0%
Lysine 0.681mg 0.068mg 0%
Methionine 0.265mg 0.016mg 0%
Phenylalanine 1.202mg 0.027mg 0%
Valine 0.782mg 0.046mg 0%
Histidine 0.557mg 0.016mg 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
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Contains more ProteinProtein +2512.9%
Contains more FatsFats +14166.7%
Contains more CarbsCarbs +334%
Contains more OtherOther +445.3%
Contains more WaterWater +7470.7%

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
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +25841%
Contains more Poly. FatPolyunsaturated fat +113854.5%
Contains less Sat. FatSaturated fat -97.8%

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.