Zinc in peanuts vs zinc in peanut butter

Zinc in peanuts and peanut butter

Is the amount of zinc in peanuts enough?

Zinc intake may be tricky for some people. Especially vegans. So, as peanut butter is a beloved food, may be a good source of zinc.

Why zinc is important for good health?

Zinc is necessary for almost every aspect of our health. It acts as a cofactor in more than 100 enzymes.

Zinc deficiency can have dramatic consequences for our health. Many researches have conducted about zinc importance and zinc deficiency in human health.

Zinc deficiency can inhibit the immune system, and cause hair loss, depression, infertility, or even cancer.

More about zinc, here.

Peanuts or peanut butter for zinc intake?

As a rule of thumb, don’t prefer processed foods. Peanut butter is no exception.

As you can see, peanut butter has almost the same zinc content with whole peanuts.

Peanut butter contains 2.51 mg. Contrary, peanuts contain 2.77 mg per 100gr.

Water1.81 gr
Energy587 kcal
Protein24.35 gr
Total lipid49.66 gr
Carbs21.26 gr
Fiber8.4 gr
Zinc, Zn2.77 mg
Source USDA

Peanut butter
Water1.23 gr
Energy598 kcal
Protein22.21 gr
Total lipid51.36 gr
Carbs22.31 gr
Fiber5 gr
Zinc, Zn2.51 mg

As you can see, peanut butter and whole peanuts have identical macro-nutrients.

Certainly, they don’t have any significant difference in zinc content.

Most noteworthy, peanut butter has less dietary fiber.

Adequate dietary fiber intake has linked to great health benefits. So, it’s always a good idea to consume whole foods, as they contain more fiber.

Keep in mind that peanuts and peanut butter are both high in calories.

Why zinc in peanut butter is important?

Zinc is important for our health.

Certain foods contain adequate amounts of zinc, though.

You can see all the vegan foods rich in zinc, here.

Seeds, nuts, whole grains, and legumes are the best vegan sources.

As many people enjoy peanut butter, it can help us meet our daily zinc requirements.