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 3 times more vitamin B1 than peanut butter. Wheat contains 0.419mg of vitamin B1, while peanut butter contains 0.15mg.
- 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.
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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% |
All nutrients comparison - raw data values
Nutrient | ![]() |
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DV% diff. |
Selenium | 89.4µg | 4.1µg | 155% |
Polyunsaturated fat | 0.978g | 12.535g | 77% |
Fats | 2.47g | 51.36g | 75% |
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% |
Vitamin B1 | 0.419mg | 0.15mg | 22% |
Iron | 3.52mg | 1.74mg | 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% |
Vitamin B6 | 0.419mg | 0.441mg | 2% |
Calcium | 34mg | 49mg | 2% |
Sodium | 2mg | 17mg | 1% |
Starch | 3.56g | 1% | |
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 - 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 |
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% |