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Peanut butter vs Goat cheese
CALORIC DENSITY
Peanut butter, smooth style, w/ salt
Goat cheese, hard type
5.88
4.52
16098
1156

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Peanut butter
Goat cheese
Protein = 9g
Protein = 14g
Carbohydrates = 7g
Carbohydrates = 1g
Fat = 17g
Fat = 16g
Fiber = 2g
Fiber = 0g
Monounsaturated = 8g
Monounsaturated = 4g
Polyunsaturated = 5g
Polyunsaturated = 0g
Saturated Fat = 4g
Saturated Fat = 11g
Nutrient peanut butter goat cheese
Protein 9g 14g
Carbohydrate 7g 1g
Fiber 2g 0g
Fat 17g 16g
Monounsat. Fat 8g 16g
Polyunsat. Fat 5g 0g
Saturated Fat 4g 11g
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 5%
Choline = 2%
Vitamin A = 0%
Vitamin A = 34%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 25%
Vitamin E = 1%
Vitamin K = 0%
Vitamin K = 2%
Nutrientpeanut buttergoat cheese
Choline5%2%
Vitamin A0%34%
Vitamin C0%0%
Vitamin E25%1%
Vitamin K0%2%

Peanut butter have significantly more Vitamins E than goat cheese. Goat cheese have significantly more Vitamins A than peanut butter. Peanut butter are a good source of Vitamin E, Niacin, Phosphorus. Goat cheese are a good source of Vitamin A. Goat cheese are a great source of Riboflavin, Calcium, Phosphorus.

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 3%
Vitamin B1 = 6%
Vitamin B2 = 3%
Vitamin B2 = 48%
Vitamin B3 = 38%
Vitamin B3 = 9%
Vitamin B5 = 7%
Vitamin B5 = 4%
Vitamin B6 = 17%
Vitamin B6 = 3%
Vitamin B12 = 0%
Vitamin B12 = 3%
Nutrientpeanut buttergoat cheese
Vitamin B13%6%
Vitamin B23%48%
Vitamin B338%9%
Vitamin B57%4%
Vitamin B617%3%
Vitamin B120%3%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 10%
Sodium = 10%
Potassium = 6%
Potassium = 1%
Calcium = 3%
Calcium = 79%
Magnesium = 15%
Magnesium = 7%
Phosphorus = 21%
Phosphorus = 56%
Iron = 11%
Iron = 14%
Manganese = 22%
Manganese = 5%
Selenium = 4%
Selenium = 5%
Copper = 16%
Copper = 28%
Zinc = 11%
Zinc = 7%
Nutrientpeanut buttergoat cheese
Sodium10%10%
Potasium6%1%
Calcium3%79%
Magnesium15%7%
Phosphorus21%56%
Iron11%14%
Manganese22%5%
Selenium4%5%
Copper16%28%
Zinc11%7%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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