Spread vs. Peanut butter — In-Depth Nutrition Comparison
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Summary of differences between spread and peanut butter
- Spread has more vitamin K; however, peanut butter is higher in vitamin E, phosphorus, fiber, potassium, monounsaturated fat, and polyunsaturated fat.
- Peanut butter covers your daily need for vitamin E, 49% more than spread.
- Spread has 44 times more sodium than peanut butter. While spread has 755mg of sodium, peanut butter has only 17mg.
- The glycemic index of peanut butter is higher.
These are the specific foods used in this comparison Margarine-like spread, SMART BEAT Super Light without saturated fat and Peanut butter, smooth style, without salt.
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 PotassiumPotassium | +4550% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -97.7% |
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 KVitamin K | +4000% |
| Contains more Vitamin EVitamin E | +435.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
17.1 g
Carbs:
0 g
Water:
80.83 g
Other:
2.07 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +6471.5% |
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +200.4% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +39.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
2.22 g
Monounsaturated fat:
Mono. Fat
7.6 g
Polyunsaturated fat:
Poly. Fat
3.98 g
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 | -78.5% |
| Contains more Mono. FatMonounsaturated fat | +241.3% |
| Contains more Poly. FatPolyunsaturated fat | +214.9% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B3 | 13.112mg | 82% | |
| Manganese | 1.665mg | 72% | |
| Polyunsaturated fat | 3.98g | 12.535g | 57% |
| Fats | 17.1g | 51.36g | 53% |
| Vitamin E | 1.7mg | 9.1mg | 49% |
| Phosphorus | 0mg | 335mg | 48% |
| Copper | 0.422mg | 47% | |
| Monounsaturated fat | 7.6g | 25.941g | 46% |
| Protein | 0g | 22.21g | 44% |
| Magnesium | 168mg | 40% | |
| Saturated fat | 2.22g | 10.325g | 37% |
| Vitamin B6 | 0.441mg | 34% | |
| Sodium | 755mg | 17mg | 32% |
| Vitamin B5 | 1.137mg | 23% | |
| Zinc | 2.51mg | 23% | |
| Folate | 87µg | 22% | |
| Calories | 158kcal | 598kcal | 22% |
| Iron | 1.74mg | 22% | |
| Fiber | 0g | 5g | 20% |
| Potassium | 12mg | 558mg | 16% |
| Vitamin B2 | 0.192mg | 15% | |
| Vitamin B1 | 0.15mg | 13% | |
| Choline | 63mg | 11% | |
| Vitamin K | 12.3µg | 0.3µg | 10% |
| Selenium | 4.1µg | 7% | |
| Carbs | 0g | 22.31g | 7% |
| Calcium | 49mg | 5% | |
| Starch | 3.56g | 1% | |
| Net carbs | 0g | 17.31g | N/A |
| Sugar | 0g | 10.49g | N/A |
| Trans fat | 2.45g | 0.075g | 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
5%
60%
Minerals Daily Need Coverage Score
10%
84%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 10.49g)
Which food is lower in Saturated fat?
Spread is lower in Saturated fat (difference - 8.105g)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 14)
Which food is cheaper?
Spread is cheaper (difference - $2.8)
Which food contains less Sodium?
Peanut butter contains less Sodium (difference - 738mg)
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
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)