Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Wheat germ oil vs. Peanut butter — In-Depth Nutrition Comparison

Compare

What are the main differences between Wheat germ oil and Peanut butter?

  • Wheat germ oil is richer in Vitamin E , while Peanut butter is higher in Vitamin B3, Phosphorus, Copper, Magnesium, Vitamin B6, Zinc, Vitamin B5, and Iron.
  • Wheat germ oil's daily need coverage for Vitamin E is 935% higher.
  • Peanut butter has 2 times less Saturated Fat than Wheat germ oil. Wheat germ oil has 18.8g of Saturated Fat, while Peanut butter has 10.325g.

We used Oil, wheat germ and Peanut butter, smooth style, without salt types in this comparison.

Infographic

Wheat germ oil vs Peanut butter infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 2988% 0% 0% 0% 0% 0% 0% 0% 62% 0% 11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin E Vitamin E +1541.8%
Contains more Vitamin KVitamin K +8133.3%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +215%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 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 FatsFats +94.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 16% 65%
Saturated Fat: Sat. Fat 18.8 g
Monounsaturated Fat: Mono. Fat 15.1 g
Polyunsaturated fat: Poly. Fat 61.7 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 more Poly. FatPolyunsaturated fat +392.2%
Contains less Sat. FatSaturated Fat -45.1%
Contains more Mono. FatMonounsaturated Fat +71.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat germ oil Peanut butter
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Wheat germ oil Peanut butter Opinion
Calories 884kcal 598kcal Wheat germ oil
Protein 0g 22.21g Peanut butter
Fats 100g 51.36g Wheat germ oil
Net carbs 0g 17.31g Peanut butter
Carbs 0g 22.31g Peanut butter
Magnesium 0mg 168mg Peanut butter
Calcium 0mg 49mg Peanut butter
Potassium 0mg 558mg Peanut butter
Iron 0mg 1.74mg Peanut butter
Sugar 0g 10.49g Wheat germ oil
Fiber 0g 5g Peanut butter
Copper 0mg 0.422mg Peanut butter
Zinc 0mg 2.51mg Peanut butter
Starch 3.56g Peanut butter
Phosphorus 0mg 335mg Peanut butter
Sodium 0mg 17mg Wheat germ oil
Vitamin E 149.4mg 9.1mg Wheat germ oil
Manganese 1.665mg Peanut butter
Selenium 0µg 4.1µg Peanut butter
Vitamin B1 0mg 0.15mg Peanut butter
Vitamin B2 0mg 0.192mg Peanut butter
Vitamin B3 0mg 13.112mg Peanut butter
Vitamin B5 0mg 1.137mg Peanut butter
Vitamin B6 0mg 0.441mg Peanut butter
Vitamin K 24.7µg 0.3µg Wheat germ oil
Folate 0µg 87µg Peanut butter
Trans Fat 0.075g Wheat germ oil
Choline 20mg 63mg Peanut butter
Saturated Fat 18.8g 10.325g Peanut butter
Monounsaturated Fat 15.1g 25.941g Peanut butter
Polyunsaturated fat 61.7g 12.535g Wheat germ oil
Tryptophan 0mg 0.231mg Peanut butter
Threonine 0mg 0.525mg Peanut butter
Isoleucine 0mg 0.616mg Peanut butter
Leucine 0mg 1.546mg Peanut butter
Lysine 0mg 0.681mg Peanut butter
Methionine 0mg 0.265mg Peanut butter
Phenylalanine 0mg 1.202mg Peanut butter
Valine 0mg 0.782mg Peanut butter
Histidine 0mg 0.557mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat germ oil Peanut butter
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
235%
Wheat germ oil
60%
Peanut butter
Minerals Daily Need Coverage Score
0%
Wheat germ oil
84%
Peanut butter

Comparison summary

Which food is lower in Sugar?
Wheat germ oil
Wheat germ oil is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Wheat germ oil
Wheat germ oil contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Wheat germ oil
Wheat germ oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Wheat germ oil
Wheat germ oil is cheaper (difference - $2.8)
Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 8.475g)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 germ oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171014/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.