Peanut butter vs. Yogurt — In-Depth Nutrition Comparison
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The main differences between peanut butter and yogurt
- Peanut butter is richer in vitamin B3, manganese, vitamin E, copper, magnesium, vitamin B6, phosphorus, and iron, yet yogurt is richer in vitamin B12.
- Daily need coverage for vitamin B3 for peanut butter is 81% higher.
- Peanut butter contains 910 times more vitamin E than yogurt. Peanut butter contains 9.1mg of vitamin E, while yogurt contains 0.01mg.
- Yogurt contains less saturated fat.
Food types used in this article are Peanut butter, smooth style, without salt and Yogurt, Greek, plain, nonfat.
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.
| Contains more MagnesiumMagnesium | +1427.3% |
| Contains more PotassiumPotassium | +295.7% |
| Contains more IronIron | +2385.7% |
| Contains more CopperCopper | +2382.4% |
| Contains more ZincZinc | +382.7% |
| Contains more PhosphorusPhosphorus | +148.1% |
| Contains less SodiumSodium | -52.8% |
| Contains more ManganeseManganese | +18400% |
| Contains more CalciumCalcium | +124.5% |
| Contains more SeleniumSelenium | +136.6% |
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.
| Contains more Vitamin EVitamin E | +90900% |
| Contains more Vitamin B1Vitamin B1 | +552.2% |
| Contains more Vitamin B3Vitamin B3 | +6203.8% |
| Contains more Vitamin B5Vitamin B5 | +243.5% |
| Contains more Vitamin B6Vitamin B6 | +600% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +1142.9% |
| Contains more CholineCholine | +317.2% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +44.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 12.535g | 0.012g | 83% |
| Vitamin B3 | 13.112mg | 0.208mg | 81% |
| Fats | 51.36g | 0.39g | 78% |
| Manganese | 1.665mg | 0.009mg | 72% |
| Monounsaturated fat | 25.941g | 0.053g | 65% |
| Vitamin E | 9.1mg | 0.01mg | 61% |
| Saturated fat | 10.325g | 0.117g | 46% |
| Copper | 0.422mg | 0.017mg | 45% |
| Magnesium | 168mg | 11mg | 37% |
| Vitamin B12 | 0µg | 0.75µg | 31% |
| Vitamin B6 | 0.441mg | 0.063mg | 29% |
| Phosphorus | 335mg | 135mg | 29% |
| Calories | 598kcal | 59kcal | 27% |
| Protein | 22.21g | 10.19g | 24% |
| Iron | 1.74mg | 0.07mg | 21% |
| Fiber | 5g | 0g | 20% |
| Folate | 87µg | 7µg | 20% |
| Zinc | 2.51mg | 0.52mg | 18% |
| Vitamin B5 | 1.137mg | 0.331mg | 16% |
| Potassium | 558mg | 141mg | 12% |
| Vitamin B1 | 0.15mg | 0.023mg | 11% |
| Selenium | 4.1µg | 9.7µg | 10% |
| Choline | 63mg | 15.1mg | 9% |
| Vitamin B2 | 0.192mg | 0.278mg | 7% |
| Calcium | 49mg | 110mg | 6% |
| Carbs | 22.31g | 3.6g | 6% |
| Cholesterol | 0mg | 5mg | 2% |
| Sodium | 17mg | 36mg | 1% |
| Starch | 3.56g | 1% | |
| Net carbs | 17.31g | 3.6g | N/A |
| Sugar | 10.49g | 3.24g | N/A |
| Vitamin A | 0µg | 1µg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Trans fat | 0.075g | 0.006g | 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 | 0g | 0% |
| Omega-3 - ALA | 0.027g | 0.001g | 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 | 0g | N/A |
| Omega-6 - Linoleic acid | 12.215g | 0.01g | N/A |
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:
10.19 g
Fats:
0.39 g
Carbs:
3.6 g
Water:
85.1 g
Other:
0.72 g
| Contains more ProteinProtein | +118% |
| Contains more FatsFats | +13069.2% |
| Contains more CarbsCarbs | +519.7% |
| Contains more OtherOther | +301.4% |
| Contains more WaterWater | +6818.7% |
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
0.117 g
Monounsaturated fat:
Mono. Fat
0.053 g
Polyunsaturated fat:
Poly. Fat
0.012 g
| Contains more Mono. FatMonounsaturated fat | +48845.3% |
| Contains more Poly. FatPolyunsaturated fat | +104358.3% |
| Contains less Sat. FatSaturated fat | -98.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
0 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
2.54 g
Maltose:
0 g
Galactose:
0.7 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Maltose
~0g
