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Peanut butter vs. Spread — In-Depth Nutrition Comparison

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Summary of differences between peanut butter and spread

  • Peanut butter has more protein, fats, vitamin E, phosphorus, fiber, potassium, and carbs; however, spread is higher in vitamin K.
  • Peanut butter covers your daily need for protein 53% more than spread.
  • Spread has less saturated fat.
  • The glycemic index of peanut butter is higher.

These are the specific foods used in this comparison Peanut butter, smooth style, without salt and Margarine-like spread, SMART BEAT Super Light without saturated fat.

Infographic

Peanut butter vs Spread infographic
Infographic link

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%
Spread
Spread
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 1.1% 0% 0% 0% 0% 98% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +4550%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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%
Spread
Spread
1
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% 34% 0% 0% 0% 0% 0% 0% 31% 0%
Contains more Vitamin EVitamin E +435.3%
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 Vitamin KVitamin K +4000%
~equal in Vitamin C ~mg
~equal in Vitamin D ~µg
~equal in Vitamin A ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Peanut butter Spread DV% diff.
Vitamin B3 13.112mg 82%
Manganese 1.665mg 72%
Omega-6 (Linoleic acid) 12.215g 72%
Polyunsaturated fat 12.535g 3.98g 57%
Fats 51.36g 17.1g 53%
Vitamin E 9.1mg 1.7mg 49%
Phosphorus 335mg 0mg 48%
Copper 0.422mg 47%
Monounsaturated fat 25.941g 7.6g 46%
Protein 22.21g 0g 44%
Magnesium 168mg 40%
Saturated fat 10.325g 2.22g 37%
Vitamin B6 0.441mg 34%
Sodium 17mg 755mg 32%
Zinc 2.51mg 23%
Vitamin B5 1.137mg 23%
Calories 598kcal 158kcal 22%
Iron 1.74mg 22%
Folate 87µg 22%
Fiber 5g 0g 20%
Potassium 558mg 12mg 16%
Vitamin B2 0.192mg 15%
Vitamin B1 0.15mg 13%
Choline 63mg 11%
Vitamin K 0.3µg 12.3µg 10%
Carbs 22.31g 0g 7%
Selenium 4.1µg 7%
Calcium 49mg 5%
Omega-3 (ALA) 0.027g 2%
Starch 3.56g 1%
Protein per 100 calories 3.7g 0g N/A
Calories per 10 g protein 269kcal N/A
Weight per 100 calories 17g 63g N/A
Unsaturated / Saturated Fat ratio 3.7 5.2 N/A
Net carbs 17.31g 0g N/A
Sugar 10.49g 0g N/A
Trans fat 0.075g 2.45g 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 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
Spread
Spread
1
17% 81% 2%
Protein: 0 g
Fats: 17.1 g
Carbs: 0 g
Water: 80.83 g
Other: 2.07 g
Contains more ProteinProtein +∞%
Contains more FatsFats +200.4%
Contains more CarbsCarbs +∞%
Contains more WaterWater +6471.5%

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
Spread
Spread
1
16% 55% 29%
Saturated fat: Sat. Fat 2.22 g
Monounsaturated fat: Mono. Fat 7.6 g
Polyunsaturated fat: Poly. Fat 3.98 g
Contains more Mono. FatMonounsaturated fat +241.3%
Contains more Poly. FatPolyunsaturated fat +214.9%
Contains less Sat. FatSaturated fat -78.5%

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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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173608/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.