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Peanut vs Chocolate - In-Depth Nutrition Comparison

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How are Peanut and Chocolate different?

  • Peanut is higher in Vitamin B3, Vitamin E , Vitamin B1, Vitamin B5, Phosphorus, Vitamin B6, Manganese, and Copper, however Chocolate is richer in Iron.
  • Daily need coverage for Vitamin B3 from Peanut is 71% higher.
  • Peanut contains 26 times more Vitamin B1 than Chocolate. While Peanut contains 0.64mg of Vitamin B1, Chocolate contains only 0.025mg.
  • Peanut has less Saturated Fat.

Peanuts, all types, raw and Chocolate, dark, 45- 59% cacao solids are the varieties used in this article.

Infographic

Peanut vs Chocolate infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +64.3%
Contains more Magnesium +15.1%
Contains more Phosphorus +82.5%
Contains more Potassium +26.1%
Contains less Sodium -25%
Contains more Zinc +62.7%
Contains more Copper +11.3%
Contains more Iron +75.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 301% 105% 89% 50% 4% 55% 343%
Contains more Calcium +64.3%
Contains more Magnesium +15.1%
Contains more Phosphorus +82.5%
Contains more Potassium +26.1%
Contains less Sodium -25%
Contains more Zinc +62.7%
Contains more Copper +11.3%
Contains more Iron +75.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Peanut
9
:
Contains more Vitamin E +1442.6%
Contains more Vitamin B1 +2460%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +1564.3%
Contains more Vitamin B5 +494.9%
Contains more Vitamin B6 +728.6%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
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 3% 11% 0% 0% 7% 12% 14% 18% 10% 0% 29% 21%
Contains more Vitamin E +1442.6%
Contains more Vitamin B1 +2460%
Contains more Vitamin B2 +170%
Contains more Vitamin B3 +1564.3%
Contains more Vitamin B5 +494.9%
Contains more Vitamin B6 +728.6%
Contains more Vitamin A +∞%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Peanut Chocolate
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Peanut Chocolate Opinion
Net carbs 7.63g 54.17g Chocolate
Protein 25.8g 4.88g Peanut
Fats 49.24g 31.28g Peanut
Carbs 16.13g 61.17g Chocolate
Calories 567kcal 546kcal Peanut
Starch g g
Fructose g 0g Chocolate
Sugar 4.72g 47.9g Peanut
Fiber 8.5g 7g Peanut
Calcium 92mg 56mg Peanut
Iron 4.58mg 8.02mg Chocolate
Magnesium 168mg 146mg Peanut
Phosphorus 376mg 206mg Peanut
Potassium 705mg 559mg Peanut
Sodium 18mg 24mg Peanut
Zinc 3.27mg 2.01mg Peanut
Copper 1.144mg 1.028mg Peanut
Vitamin A 0IU 50IU Chocolate
Vitamin E 8.33mg 0.54mg Peanut
Vitamin D 0IU IU Peanut
Vitamin D 0µg µg Peanut
Vitamin C 0mg mg Peanut
Vitamin B1 0.64mg 0.025mg Peanut
Vitamin B2 0.135mg 0.05mg Peanut
Vitamin B3 12.066mg 0.725mg Peanut
Vitamin B5 1.767mg 0.297mg Peanut
Vitamin B6 0.348mg 0.042mg Peanut
Folate 240µg µg Peanut
Vitamin B12 0µg 0.23µg Chocolate
Vitamin K 0µg 8.1µg Chocolate
Tryptophan 0.25mg mg Peanut
Threonine 0.883mg mg Peanut
Isoleucine 0.907mg mg Peanut
Leucine 1.672mg mg Peanut
Lysine 0.926mg mg Peanut
Methionine 0.317mg mg Peanut
Phenylalanine 1.377mg mg Peanut
Valine 1.082mg mg Peanut
Histidine 0.652mg mg Peanut
Cholesterol 0mg 8mg Peanut
Trans Fat 0g 0.112g Peanut
Saturated Fat 6.279g 18.519g Peanut
Monounsaturated Fat 24.426g 9.54g Peanut
Polyunsaturated fat 15.558g 1.092g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Chocolate
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
79
Peanut
10
Chocolate
Mineral Summary Score
127
Peanut
120
Chocolate

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
155%
Peanut
29%
Chocolate
Carbohydrates
16%
Peanut
61%
Chocolate
Fats
227%
Peanut
144%
Chocolate

Comparison summary

Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 43.18g)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 6mg)
Which food is lower in Cholesterol?
Peanut
Peanut is lower in Cholesterol (difference - 8mg)
Which food is lower in Saturated Fat?
Peanut
Peanut is lower in Saturated Fat (difference - 12.24g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 10)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is cheaper?
Chocolate
Chocolate is cheaper (difference - $0.8)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.