Peanut butter vs. White chocolate — In-Depth Nutrition Comparison
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A recap on differences between peanut butter and white chocolate
- Peanut butter is higher in vitamin B3, manganese, vitamin E, copper, magnesium, vitamin B6, phosphorus, and folate, yet white chocolate is higher in vitamin B12.
- Peanut butter covers your daily vitamin B3 needs 77% more than white chocolate.
- Peanut butter contains 208 times more manganese than white chocolate. While peanut butter contains 1.665mg of manganese, white chocolate contains only 0.008mg.
- The amount of saturated fat in peanut butter is lower.
- The glycemic index of peanut butter is lower.
Food varieties used in this article are Peanut butter, smooth style, without salt and Candies, white chocolate.
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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 | +1300% |
| Contains more PotassiumPotassium | +95.1% |
| Contains more IronIron | +625% |
| Contains more CopperCopper | +603.3% |
| Contains more ZincZinc | +239.2% |
| Contains more PhosphorusPhosphorus | +90.3% |
| Contains less SodiumSodium | -81.1% |
| Contains more ManganeseManganese | +20712.5% |
| Contains more CalciumCalcium | +306.1% |
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 | +847.9% |
| Contains more Vitamin B1Vitamin B1 | +138.1% |
| Contains more Vitamin B3Vitamin B3 | +1660% |
| Contains more Vitamin B5Vitamin B5 | +87% |
| Contains more Vitamin B6Vitamin B6 | +687.5% |
| Contains more FolateFolate | +1142.9% |
| Contains more CholineCholine | +113.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +46.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2933.3% |
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:
5.87 g
Fats:
32.09 g
Carbs:
59.24 g
Water:
1.3 g
Other:
1.5 g
| Contains more ProteinProtein | +278.4% |
| Contains more FatsFats | +60% |
| Contains more OtherOther | +92.7% |
| Contains more CarbsCarbs | +165.5% |
~equal in
Water
~1.3g
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
19.412 g
Monounsaturated fat:
Mono. Fat
9.097 g
Polyunsaturated fat:
Poly. Fat
1.013 g
| Contains less Sat. FatSaturated fat | -46.8% |
| Contains more Mono. FatMonounsaturated fat | +185.2% |
| Contains more Poly. FatPolyunsaturated fat | +1137.4% |
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 price |
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| Lower in Cholesterol |
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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 Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B3 | 13.112mg | 0.745mg | 77% |
| Polyunsaturated fat | 12.535g | 1.013g | 77% |
| Manganese | 1.665mg | 0.008mg | 72% |
| Vitamin E | 9.1mg | 0.96mg | 54% |
| Monounsaturated fat | 25.941g | 9.097g | 42% |
| Saturated fat | 10.325g | 19.412g | 41% |
| Copper | 0.422mg | 0.06mg | 40% |
| Magnesium | 168mg | 12mg | 37% |
| Protein | 22.21g | 5.87g | 33% |
| Fats | 51.36g | 32.09g | 30% |
| Vitamin B6 | 0.441mg | 0.056mg | 30% |
| Phosphorus | 335mg | 176mg | 23% |
| Vitamin B12 | 0µg | 0.56µg | 23% |
| Folate | 87µg | 7µg | 20% |
| Fiber | 5g | 0.2g | 19% |
| Iron | 1.74mg | 0.24mg | 19% |
| Zinc | 2.51mg | 0.74mg | 16% |
| Calcium | 49mg | 199mg | 15% |
| Carbs | 22.31g | 59.24g | 12% |
| Vitamin B5 | 1.137mg | 0.608mg | 11% |
| Potassium | 558mg | 286mg | 8% |
| Cholesterol | 0mg | 21mg | 7% |
| Vitamin K | 0.3µg | 9.1µg | 7% |
| Vitamin B1 | 0.15mg | 0.063mg | 7% |
| Vitamin B2 | 0.192mg | 0.282mg | 7% |
| Choline | 63mg | 29.5mg | 6% |
| Calories | 598kcal | 539kcal | 3% |
| Sodium | 17mg | 90mg | 3% |
| Selenium | 4.1µg | 4.5µg | 1% |
| Vitamin A | 0µg | 9µg | 1% |
| Starch | 3.56g | 1% | |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 17.31g | 59.04g | N/A |
| Sugar | 10.49g | 59g | N/A |
| Trans fat | 0.075g | 0g | 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 |
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%
22%
Minerals Daily Need Coverage Score
84%
26%
Comparison summary
Which food is cheaper?
White chocolate is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Peanut butter is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Peanut butter is lower in Sugar (difference - 48.51g)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 73mg)
Which food is lower in Saturated fat?
Peanut butter is lower in Saturated fat (difference - 9.087g)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 27)
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
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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.