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Garlic powder vs. Peanut butter — In-Depth Nutrition Comparison

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How are Garlic powder and Peanut butter different?

  • Garlic powder is richer in Vitamin B6, Iron, Selenium, Vitamin B1, and Potassium, while Peanut butter is higher in Vitamin B3, Vitamin E, Manganese, and Magnesium.
  • Garlic powder covers your daily need of Vitamin B6 93% more than Peanut butter.
  • Garlic powder contains 6 times more Selenium than Peanut butter. Garlic powder contains 23.9µg of Selenium, while Peanut butter contains 4.1µg.
  • Garlic powder is lower in Saturated Fat.

Spices, garlic powder and Peanut butter, smooth style, without salt types were used in this article.

Infographic

Garlic powder vs Peanut butter 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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
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%
Contains more CalciumCalcium +61.2%
Contains more PotassiumPotassium +113.8%
Contains more IronIron +224.7%
Contains more CopperCopper +26.3%
Contains more ZincZinc +19.1%
Contains more PhosphorusPhosphorus +23.6%
Contains more SeleniumSelenium +482.9%
Contains more MagnesiumMagnesium +118.2%
Contains less SodiumSodium -71.7%
Contains more ManganeseManganese +70.1%

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.
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +190%
Contains more Vitamin B6Vitamin B6 +275.1%
Contains more Vitamin KVitamin K +33.3%
Contains more Vitamin EVitamin E +1258.2%
Contains more Vitamin B2Vitamin B2 +36.2%
Contains more Vitamin B3Vitamin B3 +1547.2%
Contains more Vitamin B5Vitamin B5 +53%
Contains more FolateFolate +85.1%
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~63mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +226%
Contains more WaterWater +424.4%
Contains more OtherOther +22.5%
Contains more ProteinProtein +34.2%
Contains more FatsFats +6935.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
46% 21% 33%
Saturated Fat: Sat. Fat 0.249 g
Monounsaturated Fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated Fat -97.6%
Contains more Mono. FatMonounsaturated Fat +22457.4%
Contains more Poly. FatPolyunsaturated fat +6942.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more FructoseFructose +158.3%
Contains more StarchStarch +∞%
Contains more SucroseSucrose +400%
Contains more GlucoseGlucose +85.7%
~equal in Lactose ~0g
~equal in Maltose ~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.
Garlic powder Peanut butter
Lower in Sodium ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Garlic powder Peanut butter Opinion
Calories 331kcal 598kcal Peanut butter
Protein 16.55g 22.21g Peanut butter
Fats 0.73g 51.36g Peanut butter
Vitamin C 1.2mg 0mg Garlic powder
Net carbs 63.73g 17.31g Garlic powder
Carbs 72.73g 22.31g Garlic powder
Magnesium 77mg 168mg Peanut butter
Calcium 79mg 49mg Garlic powder
Potassium 1193mg 558mg Garlic powder
Iron 5.65mg 1.74mg Garlic powder
Sugar 2.43g 10.49g Garlic powder
Fiber 9g 5g Garlic powder
Copper 0.533mg 0.422mg Garlic powder
Zinc 2.99mg 2.51mg Garlic powder
Starch 3.56g Peanut butter
Phosphorus 414mg 335mg Garlic powder
Sodium 60mg 17mg Peanut butter
Vitamin E 0.67mg 9.1mg Peanut butter
Manganese 0.979mg 1.665mg Peanut butter
Selenium 23.9µg 4.1µg Garlic powder
Vitamin B1 0.435mg 0.15mg Garlic powder
Vitamin B2 0.141mg 0.192mg Peanut butter
Vitamin B3 0.796mg 13.112mg Peanut butter
Vitamin B5 0.743mg 1.137mg Peanut butter
Vitamin B6 1.654mg 0.441mg Garlic powder
Vitamin K 0.4µg 0.3µg Garlic powder
Folate 47µg 87µg Peanut butter
Trans Fat 0g 0.075g Garlic powder
Choline 67.5mg 63mg Garlic powder
Saturated Fat 0.249g 10.325g Garlic powder
Monounsaturated Fat 0.115g 25.941g Peanut butter
Polyunsaturated fat 0.178g 12.535g Peanut butter
Tryptophan 0.121mg 0.231mg Peanut butter
Threonine 0.374mg 0.525mg Peanut butter
Isoleucine 0.414mg 0.616mg Peanut butter
Leucine 0.728mg 1.546mg Peanut butter
Lysine 0.768mg 0.681mg Garlic powder
Methionine 0.111mg 0.265mg Peanut butter
Phenylalanine 0.525mg 1.202mg Peanut butter
Valine 0.667mg 0.782mg Peanut butter
Histidine 0.263mg 0.557mg Peanut butter
Fructose 0.31g 0.12g Garlic powder
Omega-3 - ALA 0.012g 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0g 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.022g 0.008g Garlic powder
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garlic powder Peanut butter
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
52%
Garlic powder
60%
Peanut butter
Minerals Daily Need Coverage Score
110%
Garlic powder
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 43mg)
Which food is lower in Sugar?
Garlic powder
Garlic powder is lower in Sugar (difference - 8.06g)
Which food is lower in Saturated Fat?
Garlic powder
Garlic powder is lower in Saturated Fat (difference - 10.076g)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 9)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($2.8)
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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.