Flour vs. Peanut butter — In-Depth Nutrition Comparison
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How are flour and peanut butter different?
- Flour is higher in selenium, vitamin B1, and iron; however, peanut butter is richer in vitamin E, vitamin B3, manganese, magnesium, phosphorus, and copper.
- Daily need coverage for vitamin E for peanut butter is 60% higher.
- Flour contains 8 times more selenium than peanut butter. While flour contains 33.9µg of selenium, peanut butter contains only 4.1µg.
- Flour has less saturated fat.
- Peanut butter has a lower glycemic index (14) than flour (72).
Wheat flour, white, all-purpose, enriched, bleached and Peanut butter, smooth style, without salt are the varieties used in this article.
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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 | +166.7% |
| Contains less SodiumSodium | -88.2% |
| Contains more SeleniumSelenium | +726.8% |
| Contains more MagnesiumMagnesium | +663.6% |
| Contains more CalciumCalcium | +226.7% |
| Contains more PotassiumPotassium | +421.5% |
| Contains more CopperCopper | +193.1% |
| Contains more ZincZinc | +258.6% |
| Contains more PhosphorusPhosphorus | +210.2% |
| Contains more ManganeseManganese | +144.1% |
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 | +423.3% |
| Contains more Vitamin B2Vitamin B2 | +157.3% |
| Contains more FolateFolate | +110.3% |
| Contains more Vitamin EVitamin E | +15066.7% |
| Contains more Vitamin B3Vitamin B3 | +122.1% |
| Contains more Vitamin B5Vitamin B5 | +159.6% |
| Contains more Vitamin B6Vitamin B6 | +902.3% |
| Contains more CholineCholine | +505.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
10.33 g
Fats:
0.98 g
Carbs:
76.31 g
Water:
11.92 g
Other:
0.46 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more CarbsCarbs | +242% |
| Contains more WaterWater | +869.1% |
| Contains more ProteinProtein | +115% |
| Contains more FatsFats | +5140.8% |
| Contains more OtherOther | +528.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.155 g
Monounsaturated fat:
Mono. Fat
0.087 g
Polyunsaturated fat:
Poly. Fat
0.413 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 | -98.5% |
| Contains more Mono. FatMonounsaturated fat | +29717.2% |
| Contains more Poly. FatPolyunsaturated fat | +2935.1% |
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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| Rich in minerals |
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| Lower in Glycemic Index |
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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 Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 0.413g | 12.535g | 81% |
| Fats | 0.98g | 51.36g | 78% |
| Monounsaturated fat | 0.087g | 25.941g | 65% |
| Vitamin E | 0.06mg | 9.1mg | 60% |
| Selenium | 33.9µg | 4.1µg | 54% |
| Vitamin B1 | 0.785mg | 0.15mg | 53% |
| Saturated fat | 0.155g | 10.325g | 46% |
| Vitamin B3 | 5.904mg | 13.112mg | 45% |
| Manganese | 0.682mg | 1.665mg | 43% |
| Iron | 4.64mg | 1.74mg | 36% |
| Magnesium | 22mg | 168mg | 35% |
| Phosphorus | 108mg | 335mg | 32% |
| Vitamin B6 | 0.044mg | 0.441mg | 31% |
| Copper | 0.144mg | 0.422mg | 31% |
| Folate | 183µg | 87µg | 24% |
| Protein | 10.33g | 22.21g | 24% |
| Vitamin B2 | 0.494mg | 0.192mg | 23% |
| Carbs | 76.31g | 22.31g | 18% |
| Zinc | 0.7mg | 2.51mg | 16% |
| Vitamin B5 | 0.438mg | 1.137mg | 14% |
| Potassium | 107mg | 558mg | 13% |
| Calories | 364kcal | 598kcal | 12% |
| Choline | 10.4mg | 63mg | 10% |
| Fiber | 2.7g | 5g | 9% |
| Calcium | 15mg | 49mg | 3% |
| Sodium | 2mg | 17mg | 1% |
| Starch | 3.56g | 1% | |
| Net carbs | 73.61g | 17.31g | N/A |
| Sugar | 0.27g | 10.49g | N/A |
| Vitamin K | 0.3µg | 0.3µg | 0% |
| Trans fat | 0.075g | N/A | |
| Tryptophan | 0.127mg | 0.231mg | 0% |
| Threonine | 0.281mg | 0.525mg | 0% |
| Isoleucine | 0.357mg | 0.616mg | 0% |
| Leucine | 0.71mg | 1.546mg | 0% |
| Lysine | 0.228mg | 0.681mg | 0% |
| Methionine | 0.183mg | 0.265mg | 0% |
| Phenylalanine | 0.52mg | 1.202mg | 0% |
| Valine | 0.415mg | 0.782mg | 0% |
| Histidine | 0.23mg | 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 |
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
46%
60%
Minerals Daily Need Coverage Score
59%
84%
Comparison summary
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 10.22g)
Which food contains less Sodium?
Flour contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 10.17g)
Which food is cheaper?
Flour is cheaper (difference - $1.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.