Peanut butter vs. Chocolate — In-Depth Nutrition Comparison
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Significant differences between peanut butter and chocolate
- Peanut butter has more vitamin B3, vitamin E, protein, fats, vitamin B6, phosphorus, and vitamin B5; however, chocolate is richer in iron and copper.
- Chocolate covers your daily iron needs 79% more than peanut butter.
- Chocolate has 18 times less vitamin B3 than peanut butter. Peanut butter has 13.112mg of vitamin B3, while chocolate has 0.725mg.
- Peanut butter contains less saturated fat.
Specific food types used in this comparison are Peanut butter, smooth style, without salt and Chocolate, dark, 45- 59% cacao solids.
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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.
| Contains more MagnesiumMagnesium | +15.1% |
| Contains more ZincZinc | +24.9% |
| Contains more PhosphorusPhosphorus | +62.6% |
| Contains less SodiumSodium | -29.2% |
| Contains more ManganeseManganese | +17.3% |
| Contains more SeleniumSelenium | +36.7% |
| Contains more CalciumCalcium | +14.3% |
| Contains more IronIron | +360.9% |
| Contains more CopperCopper | +143.6% |
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.
| Contains more Vitamin EVitamin E | +1585.2% |
| Contains more Vitamin B1Vitamin B1 | +500% |
| Contains more Vitamin B2Vitamin B2 | +284% |
| Contains more Vitamin B3Vitamin B3 | +1708.6% |
| Contains more Vitamin B5Vitamin B5 | +282.8% |
| Contains more Vitamin B6Vitamin B6 | +950% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +2600% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 1.74mg | 8.02mg | 79% |
| Vitamin B3 | 13.112mg | 0.725mg | 77% |
| Polyunsaturated fat | 12.535g | 1.092g | 76% |
| Copper | 0.422mg | 1.028mg | 67% |
| Omega-6 (Linoleic acid) | 12.215g | 0.947g | 66% |
| Vitamin E | 9.1mg | 0.54mg | 57% |
| Monounsaturated fat | 25.941g | 9.54g | 41% |
| Saturated fat | 10.325g | 18.519g | 37% |
| Protein | 22.21g | 4.88g | 35% |
| Fats | 51.36g | 31.28g | 31% |
| Vitamin B6 | 0.441mg | 0.042mg | 31% |
| Folate | 87µg | 22% | |
| Phosphorus | 335mg | 206mg | 18% |
| Vitamin B5 | 1.137mg | 0.297mg | 17% |
| Carbs | 22.31g | 61.17g | 13% |
| Manganese | 1.665mg | 1.419mg | 11% |
| Vitamin B2 | 0.192mg | 0.05mg | 11% |
| Choline | 63mg | 11% | |
| Caffeine | 0mg | 43mg | 11% |
| Vitamin B1 | 0.15mg | 0.025mg | 10% |
| Vitamin B12 | 0µg | 0.23µg | 10% |
| Fiber | 5g | 7g | 8% |
| Vitamin K | 0.3µg | 8.1µg | 7% |
| Magnesium | 168mg | 146mg | 5% |
| Zinc | 2.51mg | 2.01mg | 5% |
| Omega-3 (ALA) | 0.027g | 0.085g | 4% |
| Calories | 598kcal | 546kcal | 3% |
| Cholesterol | 0mg | 8mg | 3% |
| Selenium | 4.1µg | 3µg | 2% |
| Calcium | 49mg | 56mg | 1% |
| Starch | 3.56g | 1% | |
| Protein per 100 calories | 3.7g | 0.89g | N/A |
| Calories per 10 g protein | 269kcal | 1119kcal | N/A |
| Weight per 100 calories | 17g | 18g | N/A |
| Unsaturated / Saturated Fat ratio | 3.7 | 0.57 | N/A |
| Net carbs | 17.31g | 54.17g | N/A |
| Potassium | 558mg | 559mg | 0% |
| Sugar | 10.49g | 47.9g | N/A |
| Sodium | 17mg | 24mg | 0% |
| Vitamin A | 0µg | 2µg | 0% |
| Trans fat | 0.075g | 0.112g | N/A |
| Tryptophan | 0.231mg | 0% | |
| Threonine | 0.525mg | 0% | |
| Isoleucine | 0.616mg | 0% | |
| Leucine | 1.546mg | 0% | |
| Lysine | 0.681mg | 0% | |
| Methionine | 0.265mg | 0% | |
| Phenylalanine | 1.202mg | 0% | |
| Valine | 0.782mg | 0% | |
| Histidine | 0.557mg | 0% | |
| Fructose | 0.12g | 0g | 0% |
| Omega-3 (EPA) | 0g | 0.001g | N/A |
| Omega-3 (Eicosatrienoic acid) | 0.01g | 0g | N/A |
| Omega-6 (Gamma-linolenic acid) | 0.001g | 0g | N/A |
| Omega-6 (Eicosadienoic acid) | 0.008g | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
Protein:
4.88 g
Fats:
31.28 g
Carbs:
61.17 g
Water:
0.97 g
Other:
1.7 g
| Contains more ProteinProtein | +355.1% |
| Contains more FatsFats | +64.2% |
| Contains more WaterWater | +26.8% |
| Contains more CarbsCarbs | +174.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
Saturated fat:
Sat. Fat
18.519 g
Monounsaturated fat:
Mono. Fat
9.54 g
Polyunsaturated fat:
Poly. Fat
1.092 g
| Contains less Sat. FatSaturated fat | -44.2% |
| Contains more Mono. FatMonounsaturated fat | +171.9% |
| Contains more Poly. FatPolyunsaturated fat | +1047.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
46.25 g
Glucose:
0 g
Fructose:
0 g
Lactose:
1.65 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more SucroseSucrose | +351.2% |
| Contains more LactoseLactose | +∞% |
~equal in
Maltose
~0g
~equal in
Galactose
~0g
