Peanut butter vs. Wheat Bread — In-Depth Nutrition Comparison

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Summary of differences between peanut butter and wheat Bread

Peanut butter has more fats, vitamin E, vitamin B3, magnesium, and copper; however, wheat Bread is higher in selenium, iron, and vitamin B1.
Peanut butter covers your daily need for fats 72% more than wheat Bread.
Peanut butter has 38 times more vitamin E than wheat Bread. While peanut butter has 9.1mg of vitamin E, wheat Bread has only 0.24mg.
Wheat Bread has less saturated fat.
The glycemic index of wheat Bread is higher.

These are the specific foods used in this comparison Peanut butter, smooth style, without salt and Bread, wheat, toasted.

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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.

Peanut butter

Wheat Bread

Contains more MagnesiumMagnesium	+184.7%
Contains more PotassiumPotassium	+150.2%
Contains more CopperCopper	+113.1%
Contains more ZincZinc	+70.7%
Contains more PhosphorusPhosphorus	+78.2%
Contains less SodiumSodium	-97.2%
Contains more ManganeseManganese	+20.9%

Contains more CalciumCalcium	+236.7%
Contains more IronIron	+135.1%
Contains more SeleniumSelenium	+714.6%

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.

Peanut butter

Wheat Bread

Contains more Vitamin EVitamin E	+3691.7%
Contains more Vitamin B3Vitamin B3	+109.8%
Contains more Vitamin B5Vitamin B5	+149.3%
Contains more Vitamin B6Vitamin B6	+188.2%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+192.7%
Contains more Vitamin B2Vitamin B2	+99%
Contains more Vitamin KVitamin K	+1800%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

~equal in Folate ~86µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Fats	51.36g	4.27g	72%
Polyunsaturated fat	12.535g	1.72g	72%
Omega-6 (Linoleic acid)	12.215g		72%
Monounsaturated fat	25.941g	1.019g	62%
Vitamin E	9.1mg	0.24mg	59%
Selenium	4.1µg	33.4µg	53%
Vitamin B3	13.112mg	6.25mg	43%
Saturated fat	10.325g	0.989g	42%
Iron	1.74mg	4.09mg	29%
Magnesium	168mg	59mg	26%
Copper	0.422mg	0.198mg	25%
Sodium	17mg	601mg	25%
Vitamin B1	0.15mg	0.439mg	24%
Vitamin B6	0.441mg	0.153mg	22%
Phosphorus	335mg	188mg	21%
Protein	22.21g	12.96g	19%
Vitamin B2	0.192mg	0.382mg	15%
Calories	598kcal	313kcal	14%
Vitamin B5	1.137mg	0.456mg	14%
Manganese	1.665mg	1.377mg	13%
Calcium	49mg	165mg	12%
Carbs	22.31g	55.77g	11%
Potassium	558mg	223mg	10%
Zinc	2.51mg	1.47mg	9%
Omega-3 (ALA)	0.027g	0.161g	8%
Choline	63mg	22.1mg	7%
Vitamin K	0.3µg	5.7µg	5%
Fiber	5g	4.7g	1%
Starch	3.56g		1%
Protein per 100 calories	3.7g	4.1g	N/A
Calories per 10 g protein	269kcal	242kcal	N/A
Weight per 100 calories	17g	32g	N/A
Unsaturated / Saturated Fat ratio	3.7	2.8	N/A
Vitamin C	0mg	0.2mg	0%
Net carbs	17.31g	51.07g	N/A
Sugar	10.49g	6.42g	N/A
Folate	87µg	86µg	0%
Trans fat	0.075g		N/A
Tryptophan	0.231mg	0.092mg	0%
Threonine	0.525mg	0.299mg	0%
Isoleucine	0.616mg	0.258mg	0%
Leucine	1.546mg	0.461mg	0%
Lysine	0.681mg	0.215mg	0%
Methionine	0.265mg	0.105mg	0%
Phenylalanine	1.202mg	0.315mg	0%
Valine	0.782mg	0.31mg	0%
Histidine	0.557mg	0.15mg	0%
Fructose	0.12g		0%
Omega-3 (Eicosatrienoic acid)	0.01g		N/A
Omega-6 (Gamma-linolenic acid)	0.001g	0g	N/A
Omega-6 (Eicosadienoic acid)	0.008g	0g	N/A