Vegetable vs. Peanut butter — In-Depth Nutrition Comparison

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Important differences between vegetable and peanut butter

Vegetable has more vitamin A; however, peanut butter has more vitamin B3, vitamin E, manganese, phosphorus, copper, magnesium, vitamin B6, and vitamin B5.
Vegetable's daily need coverage for vitamin A is 86% more.
Vegetable is lower in saturated fat.
Vegetable has a higher glycemic index than peanut butter.

The food varieties used in the comparison are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Peanut butter, smooth style, without salt.

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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.

Vegetable

Peanut butter

Contains more MagnesiumMagnesium	+663.6%
Contains more CalciumCalcium	+96%
Contains more PotassiumPotassium	+230.2%
Contains more IronIron	+112.2%
Contains more CopperCopper	+408.4%
Contains more ZincZinc	+412.2%
Contains more PhosphorusPhosphorus	+556.9%
Contains less SodiumSodium	-51.4%
Contains more ManganeseManganese	+339.3%
Contains more SeleniumSelenium	+1266.7%

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.

Vegetable

Peanut butter

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin KVitamin K	+7733.3%

Contains more Vitamin EVitamin E	+2294.7%
Contains more Vitamin B1Vitamin B1	+111.3%
Contains more Vitamin B2Vitamin B2	+60%
Contains more Vitamin B3Vitamin B3	+1440.8%
Contains more Vitamin B5Vitamin B5	+653%
Contains more Vitamin B6Vitamin B6	+495.9%
Contains more FolateFolate	+357.9%
Contains more CholineCholine	+161.4%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	0.072g	12.535g	83%
Fats	0.15g	51.36g	79%
Vitamin B3	0.851mg	13.112mg	77%
Monounsaturated fat	0.01g	25.941g	65%
Vitamin E	0.38mg	9.1mg	58%
Manganese	0.379mg	1.665mg	56%
Saturated fat	0.031g	10.325g	47%
Phosphorus	51mg	335mg	41%
Protein	2.86g	22.21g	39%
Copper	0.083mg	0.422mg	38%
Magnesium	22mg	168mg	35%
Vitamin B6	0.074mg	0.441mg	28%
Calories	65kcal	598kcal	27%
Vitamin A	214µg	0µg	24%
Vitamin B5	0.151mg	1.137mg	20%
Vitamin K	23.5µg	0.3µg	19%
Zinc	0.49mg	2.51mg	18%
Folate	19µg	87µg	17%
Iron	0.82mg	1.74mg	12%
Potassium	169mg	558mg	11%
Selenium	0.3µg	4.1µg	7%
Vitamin B1	0.071mg	0.15mg	7%
Choline	24.1mg	63mg	7%
Vitamin B2	0.12mg	0.192mg	6%
Vitamin C	3.2mg	0mg	4%
Carbs	13.09g	22.31g	3%
Fiber	4.4g	5g	2%
Calcium	25mg	49mg	2%
Starch		3.56g	1%
Sodium	35mg	17mg	1%
Net carbs	8.69g	17.31g	N/A
Sugar	3.12g	10.49g	N/A
Trans fat	0g	0.075g	N/A
Tryptophan	0.029mg	0.231mg	0%
Threonine	0.115mg	0.525mg	0%
Isoleucine	0.139mg	0.616mg	0%
Leucine	0.19mg	1.546mg	0%
Lysine	0.17mg	0.681mg	0%
Methionine	0.034mg	0.265mg	0%
Phenylalanine	0.12mg	1.202mg	0%
Valine	0.149mg	0.782mg	0%
Histidine	0.073mg	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