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.
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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 | +∞% |
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
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 Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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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 |
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%
17%
Minerals Daily Need Coverage Score
84%
19%
Comparison summary
Which food is lower in Sugar?
Yogurt is lower in Sugar (difference - 7.25g)
Which food is lower in Saturated fat?
Yogurt is lower in Saturated fat (difference - 10.208g)
Which food is cheaper?
Yogurt is cheaper (difference - $0.2)
Which food is lower in Cholesterol?
Peanut butter is lower in Cholesterol (difference - 5mg)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 19mg)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 5)
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins