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Peanut vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between peanuts and cheese sandwich

  • Peanuts have more copper, vitamin B3, folate, manganese, magnesium, iron, vitamin B1, and vitamin B5; however, cheese sandwich is richer in selenium.
  • Peanuts cover your daily copper needs 109% more than cheese sandwich.
  • Cheese sandwich has 4 times less vitamin B3 than peanuts. Peanuts have 12.066mg of vitamin B3, while cheese sandwich has 3.185mg.
  • Peanuts contain less sodium.
  • 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 Peanuts, all types, raw and Crackers, wheat, sandwich, with cheese filling.

Infographic

Peanut vs Cheese sandwich 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
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%
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%
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%
Contains more CalciumCalcium +121.7%
Contains more SeleniumSelenium +237.5%
~equal in Phosphorus ~382mg

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
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%
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%
Contains more Vitamin EVitamin E +∞%
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%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +216.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

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

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.