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  6. Peanut butter vs. Olive

Peanut butter vs. Olive — In-Depth Nutrition Comparison

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Differences between peanut butter and olive

  • Olive contains less vitamin B3, manganese, fats, protein, vitamin E, phosphorus, magnesium, and vitamin B6 than peanut butter.
  • Peanut butter's daily need coverage for vitamin B3 is 82% higher.
  • Olive contains 112 times less phosphorus than peanut butter. Peanut butter contains 335mg of phosphorus, while olive contains 3mg.
  • The amount of saturated fat in olive is lower.

The food types used in this comparison are Peanut butter, smooth style, without salt and Olives, ripe, canned (small-extra large).

Infographic

Peanut butter vs Olive infographic
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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.
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%
Olive
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
Contains more MagnesiumMagnesium +4100%
Contains more PotassiumPotassium +6875%
Contains more CopperCopper +68.1%
Contains more ZincZinc +1040.9%
Contains more PhosphorusPhosphorus +11066.7%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +8225%
Contains more SeleniumSelenium +355.6%
Contains more CalciumCalcium +79.6%
Contains more IronIron +89.7%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 182% 38% 44% 246% 68% 102% 0% 0.75% 65%
Olive
Olive
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 3% 0% 6.7% 33% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0%
Contains more Vitamin EVitamin E +451.5%
Contains more Vitamin B1Vitamin B1 +4900%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +35337.8%
Contains more Vitamin B5Vitamin B5 +7480%
Contains more Vitamin B6Vitamin B6 +4800%
Contains more FolateFolate +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +366.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut butter Olive DV% diff.
Vitamin B3 13.112mg 0.037mg 82%
Polyunsaturated fat 12.535g 0.911g 77%
Manganese 1.665mg 0.02mg 72%
Omega-6 (Linoleic acid) 12.215g 72%
Fats 51.36g 10.68g 63%
Vitamin E 9.1mg 1.65mg 50%
Phosphorus 335mg 3mg 47%
Monounsaturated fat 25.941g 7.888g 45%
Protein 22.21g 0.84g 43%
Saturated fat 10.325g 1.415g 41%
Magnesium 168mg 4mg 39%
Vitamin B6 0.441mg 0.009mg 33%
Sodium 17mg 735mg 31%
Calories 598kcal 115kcal 24%
Vitamin B5 1.137mg 0.015mg 22%
Folate 87µg 0µg 22%
Zinc 2.51mg 0.22mg 21%
Iron 1.74mg 3.3mg 20%
Copper 0.422mg 0.251mg 19%
Potassium 558mg 8mg 16%
Vitamin B2 0.192mg 0mg 15%
Vitamin B1 0.15mg 0.003mg 12%
Choline 63mg 10.3mg 10%
Fiber 5g 3.2g 7%
Selenium 4.1µg 0.9µg 6%
Carbs 22.31g 6.26g 5%
Calcium 49mg 88mg 4%
Vitamin A 0µg 20µg 2%
Omega-3 (ALA) 0.027g 2%
Vitamin C 0mg 0.9mg 1%
Starch 3.56g 1%
Vitamin K 0.3µg 1.4µg 1%
Protein per 100 calories 3.7g 0.73g N/A
Calories per 10 g protein 269kcal 1369kcal N/A
Weight per 100 calories 17g 87g N/A
Unsaturated / Saturated Fat ratio 3.7 6.2 N/A
Net carbs 17.31g 3.06g N/A
Sugar 10.49g 0g N/A
Trans fat 0.075g 0g N/A
Tryptophan 0.231mg 0%
Threonine 0.525mg 0.026mg 0%
Isoleucine 0.616mg 0.031mg 0%
Leucine 1.546mg 0.05mg 0%
Lysine 0.681mg 0.032mg 0%
Methionine 0.265mg 0.012mg 0%
Phenylalanine 1.202mg 0.029mg 0%
Valine 0.782mg 0.038mg 0%
Histidine 0.557mg 0.023mg 0%
Fructose 0.12g 0%
Omega-3 (Eicosatrienoic acid) 0.01g N/A
Omega-6 (Gamma-linolenic acid) 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Olive
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more ProteinProtein +2544%
Contains more FatsFats +380.9%
Contains more CarbsCarbs +256.4%
Contains more WaterWater +6403.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +228.9%
Contains more Poly. FatPolyunsaturated fat +1276%
Contains less Sat. FatSaturated fat -86.3%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.