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Chocolate vs. Peanut — In-Depth Nutrition Comparison

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How are Chocolate and Peanut different?

  • Chocolate is higher in Iron, however, Peanut is richer in Vitamin B3, Vitamin E , Vitamin B1, Vitamin B5, Phosphorus, Vitamin B6, Manganese, and Copper.
  • Daily need coverage for Vitamin B3 from Peanut is 71% higher.
  • Chocolate contains 3 times more Saturated Fat than Peanut. While Chocolate contains 18.519g of Saturated Fat, Peanut contains only 6.279g.

Chocolate, dark, 45- 59% cacao solids and Peanuts, all types, raw are the varieties used in this article.

Infographic

Chocolate 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.
Contains more Iron +75.1%
Contains more Calcium +64.3%
Contains more Magnesium +15.1%
Contains more Phosphorus +82.5%
Contains more Potassium +26.1%
Contains less Sodium -25%
Contains more Zinc +62.7%
Contains more Copper +11.3%
Contains more Manganese +36.3%
Contains more Selenium +140%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 301% 105% 89% 50% 4% 55% 343% 186% 17%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains more Iron +75.1%
Contains more Calcium +64.3%
Contains more Magnesium +15.1%
Contains more Phosphorus +82.5%
Contains more Potassium +26.1%
Contains less Sodium -25%
Contains more Zinc +62.7%
Contains more Copper +11.3%
Contains more Manganese +36.3%
Contains more Selenium +140%

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.
:
9
Peanut
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1442.6%
Contains more Vitamin B1 +2460%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +1564.3%
Contains more Vitamin B5 +494.9%
Contains more Vitamin B6 +728.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
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 A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +1442.6%
Contains more Vitamin B1 +2460%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +1564.3%
Contains more Vitamin B5 +494.9%
Contains more Vitamin B6 +728.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +279.2%
Contains more Protein +428.7%
Contains more Fats +57.4%
Contains more Water +570.1%
Contains more Other +37.1%
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 g
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 +279.2%
Contains more Protein +428.7%
Contains more Fats +57.4%
Contains more Water +570.1%
Contains more Other +37.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -66.1%
Contains more Monounsaturated Fat +156%
Contains more Polyunsaturated fat +1324.7%
64% 33% 4%
Saturated Fat: 18.519 g
Monounsaturated Fat: 9.54 g
Polyunsaturated fat: 1.092 g
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -66.1%
Contains more Monounsaturated Fat +156%
Contains more Polyunsaturated fat +1324.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Peanut Opinion
Net carbs 54.17g 7.63g Chocolate
Protein 4.88g 25.8g Peanut
Fats 31.28g 49.24g Peanut
Carbs 61.17g 16.13g Chocolate
Calories 546kcal 567kcal Peanut
Sugar 47.9g 4.72g Peanut
Fiber 7g 8.5g Peanut
Calcium 56mg 92mg Peanut
Iron 8.02mg 4.58mg Chocolate
Magnesium 146mg 168mg Peanut
Phosphorus 206mg 376mg Peanut
Potassium 559mg 705mg Peanut
Sodium 24mg 18mg Peanut
Zinc 2.01mg 3.27mg Peanut
Copper 1.028mg 1.144mg Peanut
Manganese 1.419mg 1.934mg Peanut
Selenium 3µg 7.2µg Peanut
Vitamin A 50IU 0IU Chocolate
Vitamin A RAE 2µg 0µg Chocolate
Vitamin E 0.54mg 8.33mg Peanut
Vitamin B1 0.025mg 0.64mg Peanut
Vitamin B2 0.05mg 0.135mg Peanut
Vitamin B3 0.725mg 12.066mg Peanut
Vitamin B5 0.297mg 1.767mg Peanut
Vitamin B6 0.042mg 0.348mg Peanut
Folate 240µg Peanut
Vitamin B12 0.23µg 0µg Chocolate
Vitamin K 8.1µg 0µg Chocolate
Tryptophan 0.25mg Peanut
Threonine 0.883mg Peanut
Isoleucine 0.907mg Peanut
Leucine 1.672mg Peanut
Lysine 0.926mg Peanut
Methionine 0.317mg Peanut
Phenylalanine 1.377mg Peanut
Valine 1.082mg Peanut
Histidine 0.652mg Peanut
Cholesterol 8mg 0mg Peanut
Trans Fat 0.112g 0g Peanut
Saturated Fat 18.519g 6.279g Peanut
Omega-3 - EPA 0.001g 0g Chocolate
Monounsaturated Fat 9.54g 24.426g Peanut
Polyunsaturated fat 1.092g 15.558g Peanut
Omega-6 - Eicosadienoic acid 0.001g Chocolate
Omega-6 - Linoleic acid 0.947g Chocolate
Omega-3 - ALA 0.085g Chocolate

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate 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
10%
Chocolate
79%
Peanut
Minerals Daily Need Coverage Score
116%
Chocolate
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 43.18g)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Peanut
Peanut is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 12.24g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.8)

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.