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Peanut vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between Peanut and Wheat Bread

  • Peanut has more Copper, Vitamin E , Folate, Vitamin B3, Phosphorus, Vitamin B5, and Magnesium, however, Wheat Bread has more Selenium.
  • Peanut's daily need coverage for Copper is 105% more.
  • Peanut has 35 times more Vitamin E than Wheat Bread. Peanut has 8.33mg of Vitamin E , while Wheat Bread has 0.24mg.
  • Wheat Bread is lower in Saturated Fat.

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

Infographic

Peanut vs Wheat Bread 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 +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%
Contains more Calcium +79.3%
Contains more Selenium +363.9%
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 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
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%
Contains more Calcium +79.3%
Contains more Selenium +363.9%

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.
Peanut
6
:
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%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +183%
Contains more Vitamin K +∞%
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 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +183%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +99.1%
Contains more Fats +1053.2%
Contains more Carbs +245.8%
Contains more Water +272.8%
Contains more Other +18.9%
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
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
Contains more Protein +99.1%
Contains more Fats +1053.2%
Contains more Carbs +245.8%
Contains more Water +272.8%
Contains more Other +18.9%

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Wheat Bread
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
38%
Wheat Bread
Minerals Daily Need Coverage Score
131%
Peanut
89%
Wheat Bread

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