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Wheat vs. Peanut — In-Depth Nutrition Comparison

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Summary of differences between Wheat and Peanut

  • Wheat has more Selenium, Manganese, and Phosphorus, however, Peanut is higher in Copper, Folate, Vitamin B3, Vitamin B1, Vitamin B5, and Iron.
  • Wheat covers your daily need of Selenium 149% more than Peanut.
  • Wheat has 2 times more Manganese than Peanut. While Wheat has 3.012mg of Manganese, Peanut has only 1.934mg.
  • Wheat has less Saturated Fat.

These are the specific foods used in this comparison Wheat, durum and Peanuts, all types, raw.

Infographic

Wheat  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.
:
5
Peanut
Contains more Phosphorus +35.1%
Contains less Sodium -88.9%
Contains more Zinc +27.2%
Contains more Manganese +55.7%
Contains more Selenium +1141.7%
Contains more Calcium +170.6%
Contains more Iron +30.1%
Contains more Magnesium +16.7%
Contains more Potassium +63.6%
Contains more Copper +106.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 132% 103% 218% 39% 1% 114% 185% 393% 488%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains more Phosphorus +35.1%
Contains less Sodium -88.9%
Contains more Zinc +27.2%
Contains more Manganese +55.7%
Contains more Selenium +1141.7%
Contains more Calcium +170.6%
Contains more Iron +30.1%
Contains more Magnesium +16.7%
Contains more Potassium +63.6%
Contains more Copper +106.9%

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.
:
7
Peanut
Contains more Vitamin B6 +20.4%
Contains more Vitamin B1 +52.7%
Contains more Vitamin B2 +11.6%
Contains more Vitamin B3 +79.1%
Contains more Vitamin B5 +89%
Contains more Folate +458.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 105% 28% 127% 57% 97% 33% 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 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 0%
Contains more Vitamin B6 +20.4%
Contains more Vitamin B1 +52.7%
Contains more Vitamin B2 +11.6%
Contains more Vitamin B3 +79.1%
Contains more Vitamin B5 +89%
Contains more Folate +458.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Peanut
Contains more Carbs +341%
Contains more Water +68.3%
Contains more Protein +88.6%
Contains more Fats +1893.5%
Contains more Other +30.9%
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 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 +341%
Contains more Water +68.3%
Contains more Protein +88.6%
Contains more Fats +1893.5%
Contains more Other +30.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Peanut
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +7000.6%
Contains more Polyunsaturated fat +1490.8%
26% 19% 55%
Saturated Fat: 0.454 g
Monounsaturated Fat: 0.344 g
Polyunsaturated fat: 0.978 g
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -92.8%
Contains more Monounsaturated Fat +7000.6%
Contains more Polyunsaturated fat +1490.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wheat Peanut Opinion
Net carbs 71.13g 7.63g Wheat
Protein 13.68g 25.8g Peanut
Fats 2.47g 49.24g Peanut
Carbs 71.13g 16.13g Wheat
Calories 339kcal 567kcal Peanut
Sugar 4.72g Wheat
Fiber 8.5g Peanut
Calcium 34mg 92mg Peanut
Iron 3.52mg 4.58mg Peanut
Magnesium 144mg 168mg Peanut
Phosphorus 508mg 376mg Wheat
Potassium 431mg 705mg Peanut
Sodium 2mg 18mg Wheat
Zinc 4.16mg 3.27mg Wheat
Copper 0.553mg 1.144mg Peanut
Manganese 3.012mg 1.934mg Wheat
Selenium 89.4µg 7.2µg Wheat
Vitamin E 8.33mg Peanut
Vitamin B1 0.419mg 0.64mg Peanut
Vitamin B2 0.121mg 0.135mg Peanut
Vitamin B3 6.738mg 12.066mg Peanut
Vitamin B5 0.935mg 1.767mg Peanut
Vitamin B6 0.419mg 0.348mg Wheat
Folate 43µg 240µg Peanut
Tryptophan 0.176mg 0.25mg Peanut
Threonine 0.366mg 0.883mg Peanut
Isoleucine 0.533mg 0.907mg Peanut
Leucine 0.934mg 1.672mg Peanut
Lysine 0.303mg 0.926mg Peanut
Methionine 0.221mg 0.317mg Peanut
Phenylalanine 0.681mg 1.377mg Peanut
Valine 0.594mg 1.082mg Peanut
Histidine 0.322mg 0.652mg Peanut
Saturated Fat 0.454g 6.279g Wheat
Monounsaturated Fat 0.344g 24.426g Peanut
Polyunsaturated fat 0.978g 15.558g Peanut

Which food is preferable for your diet?

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

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
37%
Wheat
79%
Peanut
Minerals Daily Need Coverage Score
168%
Wheat
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Wheat
Wheat is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Wheat
Wheat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Wheat
Wheat is lower in Saturated Fat (difference - 5.825g)
Which food is cheaper?
Wheat
Wheat is cheaper (difference - $2.4)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 37)
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)
Which food is richer in minerals?
?
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.