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Peanut vs. French fries — In-Depth Nutrition Comparison

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A recap on differences between peanuts and french fries

  • Peanuts are higher than french fries in copper, manganese, vitamin B3, folate, iron, vitamin E, vitamin B1, phosphorus, magnesium, and zinc.
  • Peanuts cover your daily copper needs 113% more than french fries.
  • Peanuts contain 8 times more folate than french fries. While peanuts contain 240µg of folate, french fries contain only 30µg.
  • The glycemic index of peanuts is lower.

Food varieties used in this article are Peanuts, all types, raw and Fast foods, potato, french fried in vegetable oil.

Infographic

Peanut vs French fries 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peanut
10
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 25% 5.4% 51% 30% 41% 14% 54% 27% 32% 4.9%
Contains more MagnesiumMagnesium +380%
Contains more CalciumCalcium +411.1%
Contains more PotassiumPotassium +21.8%
Contains more IronIron +465.4%
Contains more CopperCopper +822.6%
Contains more ZincZinc +554%
Contains more PhosphorusPhosphorus +200.8%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +683%
Contains more SeleniumSelenium +700%

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 16% 0% 33% 0% 43% 9% 56% 35% 86% 0% 28% 23% 20%
Contains more Vitamin EVitamin E +398.8%
Contains more Vitamin B1Vitamin B1 +276.5%
Contains more Vitamin B2Vitamin B2 +246.2%
Contains more Vitamin B3Vitamin B3 +301.7%
Contains more Vitamin B5Vitamin B5 +204.7%
Contains more FolateFolate +700%
Contains more CholineCholine +42.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.372mg
~equal in Vitamin B12 ~0µg

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
3% 15% 41% 39% 2%
Protein: 3.43 g
Fats: 14.73 g
Carbs: 41.44 g
Water: 38.55 g
Other: 1.85 g
Contains more ProteinProtein +652.2%
Contains more FatsFats +234.3%
Contains more OtherOther +25.9%
Contains more CarbsCarbs +156.9%
Contains more WaterWater +493.1%

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 2.336 g
Monounsaturated fat: Mono. Fat 5.969 g
Polyunsaturated fat: Poly. Fat 5.398 g
Contains more Mono. FatMonounsaturated fat +309.2%
Contains more Poly. FatPolyunsaturated fat +188.2%
Contains less Sat. FatSaturated fat -62.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut French fries DV% diff.
Copper 1.144mg 0.124mg 113%
Manganese 1.934mg 0.247mg 73%
Polyunsaturated fat 15.558g 5.398g 68%
Vitamin B3 12.066mg 3.004mg 57%
Fats 49.24g 14.73g 53%
Folate 240µg 30µg 53%
Iron 4.58mg 0.81mg 47%
Monounsaturated fat 24.426g 5.969g 46%
Protein 25.8g 3.43g 45%
Vitamin E 8.33mg 1.67mg 44%
Vitamin B1 0.64mg 0.17mg 39%
Phosphorus 376mg 125mg 36%
Magnesium 168mg 35mg 32%
Zinc 3.27mg 0.5mg 25%
Vitamin B5 1.767mg 0.58mg 24%
Fiber 8.5g 3.8g 19%
Saturated fat 6.279g 2.336g 18%
Calories 567kcal 312kcal 13%
Selenium 7.2µg 0.9µg 11%
Vitamin K 0µg 11.2µg 9%
Sodium 18mg 210mg 8%
Carbs 16.13g 41.44g 8%
Vitamin B2 0.135mg 0.039mg 7%
Calcium 92mg 18mg 7%
Vitamin C 0mg 4.7mg 5%
Potassium 705mg 579mg 4%
Choline 52.5mg 36.8mg 3%
Vitamin B6 0.348mg 0.372mg 2%
Net carbs 7.63g 37.64g N/A
Sugar 4.72g 0.3g N/A
Trans fat 0g 0.06g N/A
Tryptophan 0.25mg 0%
Threonine 0.883mg 0%
Isoleucine 0.907mg 0%
Leucine 1.672mg 0%
Lysine 0.926mg 0%
Methionine 0.317mg 0%
Phenylalanine 1.377mg 0%
Valine 1.082mg 0%
Histidine 0.652mg 0%
Omega-3 - ALA 0.407g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.029g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 4.898g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut French fries
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
27%
French fries
Minerals Daily Need Coverage Score
131%
Peanut
28%
French fries

Comparison summary

Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 192mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 57)
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 lower in Sugar?
French fries
French fries is lower in Sugar (difference - 4.42g)
Which food is lower in Saturated fat?
French fries
French fries is lower in Saturated fat (difference - 3.943g)
Which food is cheaper?
French fries
French fries is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. French fries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170698/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.