Peanut butter vs PB and jelly sandwich on wheat bread
In short
For the same 100 calories you eat 17 g of peanut butter or 28 g of pB and jelly sandwich on wheat bread. Most of the calories in peanut butter come from fat.
More in peanut butter: total fat and vitamin E. More in pB and jelly sandwich on wheat bread: selenium (6.5×). Everything else is within 4% of a day's needs.
Calories, and where they come from
16.7 g · 3.7 g protein · 3.7 g carbs (1.8 g sugars) · 8.6 g fat
27.8 g · 3.5 g protein · 12 g carbs (4.1 g sugars) · 4.7 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Selenium0.69 µg · 4.4 µg1%8%
- Total fat8.6 g · 4.7 g11%6%
- Vitamin E1.5 mg · 0.78 mg10%5%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 3.5 g7%·7%
- Saturated fatlimit1.7 g · 0.93 g9%·5%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.7 g · 12 g1%·4%
- Fiber0.84 g · 1.3 g3%·4%
- Sodiumlimit71.2 mg · 101 mg3%·4%
- Potassium93.3 mg · 75 mg2%·2%
- Calcium8.2 mg · 28.3 mg1%·2%
- Iron0.29 mg · 0.62 mg2%·3%
- Magnesium28.1 mg · 21.9 mg7%·5%
- Phosphorus56 mg · 51.7 mg4%·4%
- Zinc0.42 mg · 0.4 mg4%·4%
- Copper0.071 mg · 0.063 mg8%·7%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.056 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0.05 µg · 0.86 µg<1%·1%
- Thiamin (B1)0.025 mg · 0.071 mg2%·6%
- Riboflavin (B2)0.032 mg · 0.048 mg2%·4%
- Niacin (B3)2.2 mg · 1.8 mg14%·11%
- Vitamin B60.074 mg · 0.06 mg4%·4%
- Folate14.5 µg · 19.2 µg4%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.5 mg · 8.7 mg2%·2%
From USDA FoodData Central: Peanut butter (Survey (FNDDS) 2707537), PB and jelly sandwich on wheat bread (Survey (FNDDS) 2707556). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.