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Peanut vs. Seed — In-Depth Nutrition Comparison

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Summary of differences between Peanut and Seed

  • Peanut has more Vitamin E , Folate, and Copper, however, Seed is higher in Fiber, Selenium, Phosphorus, Calcium, Magnesium, Iron, and Manganese.
  • Seed covers your daily need of Fiber 104% more than Peanut.
  • Peanut has 17 times more Vitamin E than Seed. While Peanut has 8.33mg of Vitamin E , Seed has only 0.5mg.

These are the specific foods used in this comparison Peanuts, all types, raw and Seeds, chia seeds, dried.

Infographic

Peanut vs Seed 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.
Peanut
2
:
8
Seed
Contains more Potassium +73.2%
Contains more Copper +23.8%
Contains more Calcium +585.9%
Contains more Iron +68.6%
Contains more Magnesium +99.4%
Contains more Phosphorus +128.7%
Contains less Sodium -11.1%
Contains more Zinc +40.1%
Contains more Manganese +40.8%
Contains more Selenium +666.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains more Potassium +73.2%
Contains more Copper +23.8%
Contains more Calcium +585.9%
Contains more Iron +68.6%
Contains more Magnesium +99.4%
Contains more Phosphorus +128.7%
Contains less Sodium -11.1%
Contains more Zinc +40.1%
Contains more Manganese +40.8%
Contains more Selenium +666.7%

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.
Peanut
8
:
3
Seed
Contains more Vitamin E +1566%
Contains more Vitamin B3 +36.6%
Contains more Folate +389.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.9%
Equal in Vitamin B1 - 0.62
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +1566%
Contains more Vitamin B3 +36.6%
Contains more Folate +389.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.9%
Equal in Vitamin B1 - 0.62

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
:
2
Seed
Contains more Protein +56%
Contains more Fats +60.2%
Contains more Water +12.1%
Contains more Carbs +161.1%
Contains more Other +106%
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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Protein +56%
Contains more Fats +60.2%
Contains more Water +12.1%
Contains more Carbs +161.1%
Contains more Other +106%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
1
:
2
Seed
Contains more Monounsaturated Fat +957.9%
Contains less Saturated Fat -47%
Contains more Polyunsaturated fat +52.1%
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains more Monounsaturated Fat +957.9%
Contains less Saturated Fat -47%
Contains more Polyunsaturated fat +52.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Seed Opinion
Net carbs 7.63g 7.72g Seed
Protein 25.8g 16.54g Peanut
Fats 49.24g 30.74g Peanut
Carbs 16.13g 42.12g Seed
Calories 567kcal 486kcal Peanut
Sugar 4.72g Seed
Fiber 8.5g 34.4g Seed
Calcium 92mg 631mg Seed
Iron 4.58mg 7.72mg Seed
Magnesium 168mg 335mg Seed
Phosphorus 376mg 860mg Seed
Potassium 705mg 407mg Peanut
Sodium 18mg 16mg Seed
Zinc 3.27mg 4.58mg Seed
Copper 1.144mg 0.924mg Peanut
Manganese 1.934mg 2.723mg Seed
Selenium 7.2µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 8.33mg 0.5mg Peanut
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.64mg 0.62mg Peanut
Vitamin B2 0.135mg 0.17mg Seed
Vitamin B3 12.066mg 8.83mg Peanut
Vitamin B5 1.767mg Peanut
Vitamin B6 0.348mg Peanut
Folate 240µg 49µg Peanut
Tryptophan 0.25mg 0.436mg Seed
Threonine 0.883mg 0.709mg Peanut
Isoleucine 0.907mg 0.801mg Peanut
Leucine 1.672mg 1.371mg Peanut
Lysine 0.926mg 0.97mg Seed
Methionine 0.317mg 0.588mg Seed
Phenylalanine 1.377mg 1.016mg Peanut
Valine 1.082mg 0.95mg Peanut
Histidine 0.652mg 0.531mg Peanut
Trans Fat 0g 0.14g Peanut
Saturated Fat 6.279g 3.33g Seed
Monounsaturated Fat 24.426g 2.309g Peanut
Polyunsaturated fat 15.558g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Seed
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
79%
Peanut
35%
Seed
Minerals Daily Need Coverage Score
131%
Peanut
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 2.949g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.8)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.