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, zinc, and copper, yet peanut butter is richer in vitamin B3 and folate.
- Daily need coverage for selenium for wheat is 155% higher.
- Wheat contains 22 times more Selenium than peanut butter. Wheat contains 89.4µg of Selenium, while peanut butter contains 4.1µg.
- 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
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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 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
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 B1Vitamin B1 | +179.3% |
| Contains more Vitamin B2Vitamin B2 | +58.7% |
| Contains more Vitamin B3Vitamin B3 | +94.6% |
| Contains more Vitamin B5Vitamin B5 | +21.6% |
| Contains more FolateFolate | +102.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
13.68 g
Fats:
2.47 g
Carbs:
71.13 g
Water:
10.94 g
Other:
1.78 g
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% |
| Contains more OtherOther | +62.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.454 g
Monounsaturated Fat:
Mono. Fat
0.344 g
Polyunsaturated fat:
Poly. Fat
0.978 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 | -95.6% |
| Contains more Mono. FatMonounsaturated Fat | +7441% |
| Contains more Poly. FatPolyunsaturated fat | +1181.7% |
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 339kcal | 598kcal |
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| Protein | 13.68g | 22.21g |
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| Fats | 2.47g | 51.36g |
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| Net carbs | 71.13g | 17.31g |
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| Carbs | 71.13g | 22.31g |
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| Magnesium | 144mg | 168mg |
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| Calcium | 34mg | 49mg |
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| Potassium | 431mg | 558mg |
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| Iron | 3.52mg | 1.74mg |
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| Sugar | 10.49g |
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| Fiber | 5g |
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| Copper | 0.553mg | 0.422mg |
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| Zinc | 4.16mg | 2.51mg |
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| Starch | 3.56g |
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| Phosphorus | 508mg | 335mg |
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| Sodium | 2mg | 17mg |
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| Vitamin E | 9.1mg |
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| Manganese | 3.012mg | 1.665mg |
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| Selenium | 89.4µg | 4.1µg |
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| Vitamin B1 | 0.419mg | 0.15mg |
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| Vitamin B2 | 0.121mg | 0.192mg |
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| Vitamin B3 | 6.738mg | 13.112mg |
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| Vitamin B5 | 0.935mg | 1.137mg |
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| Vitamin B6 | 0.419mg | 0.441mg |
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| Vitamin K | 0.3µg |
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| Folate | 43µg | 87µg |
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| Trans Fat | 0.075g |
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| Choline | 63mg |
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| Saturated Fat | 0.454g | 10.325g |
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| Monounsaturated Fat | 0.344g | 25.941g |
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| Polyunsaturated fat | 0.978g | 12.535g |
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| Tryptophan | 0.176mg | 0.231mg |
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| Threonine | 0.366mg | 0.525mg |
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| Isoleucine | 0.533mg | 0.616mg |
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| Leucine | 0.934mg | 1.546mg |
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| Lysine | 0.303mg | 0.681mg |
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| Methionine | 0.221mg | 0.265mg |
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| Phenylalanine | 0.681mg | 1.202mg |
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| Valine | 0.594mg | 0.782mg |
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| Histidine | 0.322mg | 0.557mg |
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| Fructose | 0.12g |
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| Omega-3 - ALA | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0.01g |
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| Omega-6 - Gamma-linoleic acid | 0.001g |
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| Omega-6 - Eicosadienoic acid | 0.008g |
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| Omega-6 - Linoleic acid | 12.215g |
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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
34%
60%
Minerals Daily Need Coverage Score
168%
84%
Comparison summary
Which food is lower in Sugar?
Wheat is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Wheat contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Wheat is lower in Saturated Fat (difference - 9.871g)
Which food is cheaper?
Wheat is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 36)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.