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  6. Wheat vs. Peanut butter

Wheat vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between wheat and peanut butter

  • Wheat is richer in selenium, manganese, phosphorus, vitamin B1, iron, and carbs, yet peanut butter is richer in fats, vitamin B3, and protein.
  • Daily need coverage for selenium for wheat is 155% higher.
  • Wheat contains 3 times more carbs than peanut butter. Wheat contains 71.13g of carbs, while peanut butter contains 22.31g.
  • Wheat contains less saturated fat.
  • Peanut butter has a lower glycemic index than wheat .

Food types used in this article are Wheat, durum and Peanut butter, smooth style, without salt.

Infographic

Wheat vs Peanut butter infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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 IronIron +102.3%
Contains more CopperCopper +31%
Contains more ZincZinc +65.7%
Contains more PhosphorusPhosphorus +51.6%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +80.9%
Contains more SeleniumSelenium +2080.5%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +44.1%
Contains more PotassiumPotassium +29.5%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 182% 38% 44% 246% 68% 102% 0% 0.75% 65%
Contains more Vitamin B1Vitamin B1 +179.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +58.7%
Contains more Vitamin B3Vitamin B3 +94.6%
Contains more Vitamin B5Vitamin B5 +21.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +102.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B6 ~0.441mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Peanut butter DV% diff.
Selenium 89.4µg 4.1µg 155%
Polyunsaturated fat 0.978g 12.535g 77%
Fats 2.47g 51.36g 75%
Omega-6 (Linoleic acid) 12.215g 72%
Monounsaturated fat 0.344g 25.941g 64%
Vitamin E 9.1mg 61%
Manganese 3.012mg 1.665mg 59%
Saturated fat 0.454g 10.325g 45%
Vitamin B3 6.738mg 13.112mg 40%
Phosphorus 508mg 335mg 25%
Iron 3.52mg 1.74mg 22%
Vitamin B1 0.419mg 0.15mg 22%
Fiber 5g 20%
Protein 13.68g 22.21g 17%
Carbs 71.13g 22.31g 16%
Copper 0.553mg 0.422mg 15%
Zinc 4.16mg 2.51mg 15%
Calories 339kcal 598kcal 13%
Folate 43µg 87µg 11%
Choline 63mg 11%
Magnesium 144mg 168mg 6%
Vitamin B2 0.121mg 0.192mg 5%
Potassium 431mg 558mg 4%
Vitamin B5 0.935mg 1.137mg 4%
Calcium 34mg 49mg 2%
Vitamin B6 0.419mg 0.441mg 2%
Omega-3 (ALA) 0.027g 2%
Starch 3.56g 1%
Sodium 2mg 17mg 1%
Protein per 100 calories 4g 3.7g N/A
Calories per 10 g protein 248kcal 269kcal N/A
Weight per 100 calories 29g 17g N/A
Unsaturated / Saturated Fat ratio 2.9 3.7 N/A
Net carbs 71.13g 17.31g N/A
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.176mg 0.231mg 0%
Threonine 0.366mg 0.525mg 0%
Isoleucine 0.533mg 0.616mg 0%
Leucine 0.934mg 1.546mg 0%
Lysine 0.303mg 0.681mg 0%
Methionine 0.221mg 0.265mg 0%
Phenylalanine 0.681mg 1.202mg 0%
Valine 0.594mg 0.782mg 0%
Histidine 0.322mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 (Eicosatrienoic acid) 0.01g N/A
Omega-6 (Gamma-linolenic acid) 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +218.8%
Contains more WaterWater +789.4%
Contains more ProteinProtein +62.4%
Contains more FatsFats +1979.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 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 -95.6%
Contains more Mono. FatMonounsaturated fat +7441%
Contains more Poly. FatPolyunsaturated fat +1181.7%

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. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.