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  6. Wheat Bread vs. Peanut

Wheat Bread vs. Peanut — In-Depth Nutrition Comparison

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Important differences between Wheat Bread and Peanut

  • Wheat Bread has more Selenium, however, Peanut has more Copper, Vitamin E , Folate, Vitamin B3, Phosphorus, Vitamin B5, and Magnesium.
  • Peanut's daily need coverage for Copper is 105% more.
  • Wheat Bread has 33 times more Sodium than Peanut. Wheat Bread has 601mg of Sodium, while Peanut has 18mg.

The food varieties used in the comparison are Bread, wheat, toasted and Peanuts, all types, raw.

Infographic

Wheat Bread vs Peanut infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
2
:
8
Peanut
Peanut
Contains more Calcium +79.3%
Contains more Selenium +363.9%
Contains more Iron +12%
Contains more Magnesium +184.7%
Contains more Phosphorus +100%
Contains more Potassium +216.1%
Contains less Sodium -97%
Contains more Zinc +122.4%
Contains more Copper +477.8%
Contains more Manganese +40.5%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Peanut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains more Calcium +79.3%
Contains more Selenium +363.9%
Contains more Iron +12%
Contains more Magnesium +184.7%
Contains more Phosphorus +100%
Contains more Potassium +216.1%
Contains less Sodium -97%
Contains more Zinc +122.4%
Contains more Copper +477.8%
Contains more Manganese +40.5%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Wheat Bread
Wheat Bread
3
:
6
Peanut
Peanut
Contains more Vitamin C +∞%
Contains more Vitamin B2 +183%
Contains more Vitamin K +∞%
Contains more Vitamin E +3370.8%
Contains more Vitamin B1 +45.8%
Contains more Vitamin B3 +93.1%
Contains more Vitamin B5 +287.5%
Contains more Vitamin B6 +127.5%
Contains more Folate +179.1%
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Peanut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +183%
Contains more Vitamin K +∞%
Contains more Vitamin E +3370.8%
Contains more Vitamin B1 +45.8%
Contains more Vitamin B3 +93.1%
Contains more Vitamin B5 +287.5%
Contains more Vitamin B6 +127.5%
Contains more Folate +179.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
3
:
2
Peanut
Peanut
Contains more Carbs +245.8%
Contains more Water +272.8%
Contains more Other +18.9%
Contains more Protein +99.1%
Contains more Fats +1053.2%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Peanut
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more Carbs +245.8%
Contains more Water +272.8%
Contains more Other +18.9%
Contains more Protein +99.1%
Contains more Fats +1053.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Peanut
Peanut
Contains less Saturated Fat -84.2%
Contains more Monounsaturated Fat +2297.1%
Contains more Polyunsaturated fat +804.5%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Peanut
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -84.2%
Contains more Monounsaturated Fat +2297.1%
Contains more Polyunsaturated fat +804.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Peanut
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Peanut Opinion
Net carbs 51.07g 7.63g Wheat Bread
Protein 12.96g 25.8g Peanut
Fats 4.27g 49.24g Peanut
Carbs 55.77g 16.13g Wheat Bread
Calories 313kcal 567kcal Peanut
Sugar 6.42g 4.72g Peanut
Fiber 4.7g 8.5g Peanut
Calcium 165mg 92mg Wheat Bread
Iron 4.09mg 4.58mg Peanut
Magnesium 59mg 168mg Peanut
Phosphorus 188mg 376mg Peanut
Potassium 223mg 705mg Peanut
Sodium 601mg 18mg Peanut
Zinc 1.47mg 3.27mg Peanut
Copper 0.198mg 1.144mg Peanut
Manganese 1.377mg 1.934mg Peanut
Selenium 33.4µg 7.2µg Wheat Bread
Vitamin E 0.24mg 8.33mg Peanut
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 0.64mg Peanut
Vitamin B2 0.382mg 0.135mg Wheat Bread
Vitamin B3 6.25mg 12.066mg Peanut
Vitamin B5 0.456mg 1.767mg Peanut
Vitamin B6 0.153mg 0.348mg Peanut
Folate 86µg 240µg Peanut
Vitamin K 5.7µg 0µg Wheat Bread
Tryptophan 0.092mg 0.25mg Peanut
Threonine 0.299mg 0.883mg Peanut
Isoleucine 0.258mg 0.907mg Peanut
Leucine 0.461mg 1.672mg Peanut
Lysine 0.215mg 0.926mg Peanut
Methionine 0.105mg 0.317mg Peanut
Phenylalanine 0.315mg 1.377mg Peanut
Valine 0.31mg 1.082mg Peanut
Histidine 0.15mg 0.652mg Peanut
Saturated Fat 0.989g 6.279g Wheat Bread
Monounsaturated Fat 1.019g 24.426g Peanut
Polyunsaturated fat 1.72g 15.558g Peanut
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Peanut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
79%
Peanut
Minerals Daily Need Coverage Score
89%
Wheat Bread
131%
Peanut

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 5.29g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $2.5)
Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 583mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.