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Cheese sandwich vs. Peanut — In-Depth Nutrition Comparison

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Significant differences between cheese sandwich and peanuts

  • Cheese sandwich has more selenium; however, peanuts are richer in copper, vitamin B3, folate, manganese, magnesium, iron, vitamin B1, and vitamin B5.
  • Peanuts cover your daily copper needs 109% more than cheese sandwich.
  • Peanuts have 47 times less sodium than cheese sandwich. Cheese sandwich has 839mg of sodium, while peanuts have 18mg.
  • Cheese sandwich has a higher glycemic index. The glycemic index of cheese sandwich is 54, while the glycemic index of peanuts is 13.

Specific food types used in this comparison are Crackers, wheat, sandwich, with cheese filling and Peanuts, all types, raw.

Infographic

Cheese sandwich 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Peanut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more CalciumCalcium +121.7%
Contains more SeleniumSelenium +237.5%
Contains more MagnesiumMagnesium +211.1%
Contains more PotassiumPotassium +130.4%
Contains more IronIron +74.8%
Contains more CopperCopper +615%
Contains more ZincZinc +275.9%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +78.6%
~equal in Phosphorus ~376mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Peanut
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +216.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +78.8%
Contains more Vitamin B3Vitamin B3 +278.8%
Contains more Vitamin B5Vitamin B5 +184.1%
Contains more Vitamin B6Vitamin B6 +33.3%
Contains more FolateFolate +275%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Peanut
3
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 CarbsCarbs +260.8%
Contains more OtherOther +63.1%
Contains more ProteinProtein +163.3%
Contains more FatsFats +97%
Contains more WaterWater +103.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -34.2%
Contains more Mono. FatMonounsaturated fat +136%
Contains more Poly. FatPolyunsaturated fat +69.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cheese sandwich Peanut DV% diff.
Copper 0.16mg 1.144mg 109%
Vitamin B3 3.185mg 12.066mg 56%
Vitamin E 8.33mg 56%
Folate 64µg 240µg 44%
Polyunsaturated fat 9.166g 15.558g 43%
Fats 25g 49.24g 37%
Manganese 1.083mg 1.934mg 37%
Sodium 839mg 18mg 36%
Monounsaturated fat 10.351g 24.426g 35%
Protein 9.8g 25.8g 32%
Selenium 24.3µg 7.2µg 31%
Magnesium 54mg 168mg 27%
Iron 2.62mg 4.58mg 25%
Vitamin B1 0.358mg 0.64mg 24%
Vitamin B5 0.622mg 1.767mg 23%
Zinc 0.87mg 3.27mg 22%
Vitamin B2 0.427mg 0.135mg 22%
Fiber 3.1g 8.5g 22%
Carbs 58.2g 16.13g 14%
Potassium 306mg 705mg 12%
Calcium 204mg 92mg 11%
Choline 52.5mg 10%
Saturated fat 4.129g 6.279g 10%
Vitamin B6 0.261mg 0.348mg 7%
Vitamin B12 0.12µg 0µg 5%
Calories 497kcal 567kcal 4%
Vitamin A 21µg 0µg 2%
Cholesterol 7mg 0mg 2%
Vitamin C 1.5mg 0mg 2%
Phosphorus 382mg 376mg 1%
Net carbs 55.1g 7.63g N/A
Sugar 4.72g N/A
Tryptophan 0.13mg 0.25mg 0%
Threonine 0.298mg 0.883mg 0%
Isoleucine 0.383mg 0.907mg 0%
Leucine 0.698mg 1.672mg 0%
Lysine 0.344mg 0.926mg 0%
Methionine 0.167mg 0.317mg 0%
Phenylalanine 0.472mg 1.377mg 0%
Valine 0.438mg 1.082mg 0%
Histidine 0.219mg 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cheese sandwich Peanut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Cheese sandwich
75%
Peanut
Minerals Daily Need Coverage Score
85%
Cheese sandwich
131%
Peanut

Comparison summary

Which food is lower in Cholesterol?
Peanut
Peanut is lower in Cholesterol (difference - 7mg)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 821mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 41)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Cheese sandwich
Cheese sandwich is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated fat?
Cheese sandwich
Cheese sandwich is lower in Saturated fat (difference - 2.15g)
Which food is cheaper?
Cheese sandwich
Cheese sandwich is cheaper (difference - $2.8)
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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.