Peanut butter vs PB and jelly sandwich on white bread
In short
For the same 100 calories you eat 17 g of peanut butter or 28 g of pB and jelly sandwich on white bread. Most of the calories in peanut butter come from fat.
More in peanut butter: vitamin E (2×) and total fat. More in pB and jelly sandwich on white bread: selenium (5.5×), thiamin (3.5×) and folate (2.2×). 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
27.7 g · 3.2 g protein · 12.5 g carbs (4.2 g sugars) · 4.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Selenium1% vs 7%
0.69 µg vs 3.8 µg
- Thiamin (B1)2% vs 7%
0.025 mg vs 0.087 mg
- Vitamin E10% vs 5%
1.5 mg vs 0.75 mg
- Total fat11% vs 6%
8.6 g vs 4.6 g
- Folate4% vs 8%
14.5 µg vs 32.4 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 3.2 g7%·6%
- Saturated fatlimit1.7 g · 0.94 g9%·5%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates3.7 g · 12.5 g1%·5%
- Fiber0.84 g · 0.78 g3%·3%
- Sodiumlimit71.2 mg · 102 mg3%·4%
- Potassium93.3 mg · 64.3 mg2%·1%
- Calcium8.2 mg · 35.5 mg1%·3%
- Iron0.29 mg · 0.65 mg2%·4%
- Magnesium28.1 mg · 17.7 mg7%·4%
- Phosphorus56 mg · 43.5 mg4%·3%
- Zinc0.42 mg · 0.33 mg4%·3%
- Copper0.071 mg · 0.052 mg8%·6%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.055 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0.05 µg · 0.055 µg<1%·<1%
- Riboflavin (B2)0.032 mg · 0.052 mg2%·4%
- Niacin (B3)2.2 mg · 1.7 mg14%·11%
- Vitamin B60.074 mg · 0.05 mg4%·3%
- Vitamin B120 µg · 0 µg0%·0%
- Choline10.5 mg · 7.7 mg2%·1%
From USDA FoodData Central: Peanut butter (Survey (FNDDS) 2707537), PB and jelly sandwich on white bread (Survey (FNDDS) 2707555). 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.