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Peanut butter vs. White bread — In-Depth Nutrition Comparison

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What are the differences between peanut butter and white bread?

  • Peanut butter is higher in vitamin E, vitamin B3, manganese, copper, magnesium, phosphorus, and vitamin B6; however, white bread is richer in selenium and vitamin B1.
  • Peanut butter's daily need coverage for vitamin E is 59% more.
  • White bread contains 15 times less saturated fat than peanut butter. Peanut butter contains 10.325g of saturated fat, while white bread contains 0.698g.
  • Peanut butter has a lower glycemic index (14) than white bread (73).

We used Peanut butter, smooth style, without salt and Bread, white, commercially prepared (includes soft bread crumbs) types in this article.

Infographic

Peanut butter vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +630.4%
Contains more PotassiumPotassium +342.9%
Contains more CopperCopper +317.8%
Contains more ZincZinc +239.2%
Contains more PhosphorusPhosphorus +241.8%
Contains less SodiumSodium -96.5%
Contains more ManganeseManganese +210.6%
Contains more CalciumCalcium +193.9%
Contains more IronIron +107.5%
Contains more SeleniumSelenium +436.6%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin EVitamin E +4036.4%
Contains more Vitamin B3Vitamin B3 +174.3%
Contains more Vitamin B5Vitamin B5 +112.1%
Contains more Vitamin B6Vitamin B6 +406.9%
Contains more Vitamin KVitamin K +50%
Contains more CholineCholine +331.5%
Contains more Vitamin B1Vitamin B1 +255.3%
Contains more Vitamin B2Vitamin B2 +26.6%
Contains more FolateFolate +27.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +151%
Contains more FatsFats +1442.3%
Contains more OtherOther +46%
Contains more CarbsCarbs +121.5%
Contains more WaterWater +2861%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +4230.7%
Contains more Poly. FatPolyunsaturated fat +682.5%
Contains less Sat. FatSaturated fat -93.2%

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% 4% 6% 4%
Starch: 37.17 g
Sucrose: 0 g
Glucose: 1.57 g
Fructose: 2.43 g
Lactose: 0 g
Maltose: 1.67 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more StarchStarch +944.1%
Contains more GlucoseGlucose +1107.7%
Contains more FructoseFructose +1925%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter White bread
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut butter White bread DV% diff.
Fats 51.36g 3.33g 74%
Polyunsaturated fat 12.535g 1.602g 73%
Monounsaturated fat 25.941g 0.599g 63%
Vitamin E 9.1mg 0.22mg 59%
Vitamin B3 13.112mg 4.78mg 52%
Manganese 1.665mg 0.536mg 49%
Saturated fat 10.325g 0.698g 44%
Copper 0.422mg 0.101mg 36%
Magnesium 168mg 23mg 35%
Phosphorus 335mg 98mg 34%
Selenium 4.1µg 22µg 33%
Vitamin B1 0.15mg 0.533mg 32%
Vitamin B6 0.441mg 0.087mg 27%
Protein 22.21g 8.85g 27%
Iron 1.74mg 3.61mg 23%
Sodium 17mg 490mg 21%
Calories 598kcal 266kcal 17%
Zinc 2.51mg 0.74mg 16%
Starch 3.56g 37.17g 14%
Potassium 558mg 126mg 13%
Vitamin B5 1.137mg 0.536mg 12%
Calcium 49mg 144mg 10%
Fiber 5g 2.7g 9%
Choline 63mg 14.6mg 9%
Carbs 22.31g 49.42g 9%
Folate 87µg 111µg 6%
Vitamin B2 0.192mg 0.243mg 4%
Fructose 0.12g 2.43g 3%
Net carbs 17.31g 46.72g N/A
Sugar 10.49g 5.67g N/A
Vitamin K 0.3µg 0.2µg 0%
Trans fat 0.075g 0.027g 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%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.027g 0.166g N/A
Omega-3 - Eicosatrienoic acid 0.01g 0g N/A
Omega-6 - Gamma-linoleic acid 0.001g 0g N/A
Omega-6 - Eicosadienoic acid 0.008g 0.002g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter White bread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Peanut butter
33%
White bread
Minerals Daily Need Coverage Score
84%
Peanut butter
56%
White bread

Comparison summary

Which food is lower in Sugar?
White bread
White bread is lower in Sugar (difference - 4.82g)
Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 9.627g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $2.8)
Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 473mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 59)
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.
Which food is richer in vitamins?
?
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.

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.