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Peanut vs. Goat cheese — In-Depth Nutrition Comparison

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The main differences between peanuts and goat cheese

  • Peanuts are richer in manganese, vitamin B3, copper, folate, vitamin E, vitamin B1, iron, and fiber, yet goat cheese is richer in vitamin B2.
  • Daily need coverage for manganese for peanuts is 80% higher.
  • Peanuts contain less saturated fat.
  • Goat cheese has a lower glycemic index than peanuts.

Food types used in this article are Peanuts, all types, raw and Cheese, goat, semisoft type.

Infographic

Peanut vs Goat cheese 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
8
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 21% 89% 14% 61% 188% 18% 161% 54% 12% 21%
Contains more MagnesiumMagnesium +479.3%
Contains more PotassiumPotassium +346.2%
Contains more IronIron +182.7%
Contains more CopperCopper +102.8%
Contains more ZincZinc +395.5%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +1979.6%
Contains more SeleniumSelenium +89.5%
Contains more CalciumCalcium +223.9%
~equal in Phosphorus ~375mg

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 0% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Contains more Vitamin EVitamin E +3103.8%
Contains more Vitamin B1Vitamin B1 +788.9%
Contains more Vitamin B3Vitamin B3 +951%
Contains more Vitamin B5Vitamin B5 +830%
Contains more Vitamin B6Vitamin B6 +480%
Contains more FolateFolate +11900%
Contains more CholineCholine +240.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +400.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

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
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more ProteinProtein +19.6%
Contains more FatsFats +65%
Contains more CarbsCarbs +13341.7%
Contains more WaterWater +600.3%
Contains more OtherOther +26.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
3
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 g
Contains less Sat. FatSaturated fat -69.6%
Contains more Mono. FatMonounsaturated fat +258.8%
Contains more Poly. FatPolyunsaturated fat +2094.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Goat cheese DV% diff.
Polyunsaturated fat 15.558g 0.709g 99%
Manganese 1.934mg 0.093mg 80%
Vitamin B3 12.066mg 1.148mg 68%
Saturated fat 6.279g 20.639g 65%
Copper 1.144mg 0.564mg 64%
Folate 240µg 2µg 60%
Vitamin E 8.33mg 0.26mg 54%
Vitamin B1 0.64mg 0.072mg 47%
Vitamin A 0µg 407µg 45%
Monounsaturated fat 24.426g 6.808g 44%
Vitamin B2 0.135mg 0.676mg 42%
Iron 4.58mg 1.62mg 37%
Fiber 8.5g 0g 34%
Magnesium 168mg 29mg 33%
Vitamin B5 1.767mg 0.19mg 32%
Fats 49.24g 29.84g 30%
Cholesterol 0mg 79mg 26%
Zinc 3.27mg 0.66mg 24%
Vitamin B6 0.348mg 0.06mg 22%
Calcium 92mg 298mg 21%
Sodium 18mg 415mg 17%
Potassium 705mg 158mg 16%
Calories 567kcal 364kcal 10%
Vitamin B12 0µg 0.22µg 9%
Protein 25.8g 21.58g 8%
Choline 52.5mg 15.4mg 7%
Selenium 7.2µg 3.8µg 6%
Carbs 16.13g 0.12g 5%
Vitamin D 0µg 0.5µg 3%
Vitamin D 0IU 22IU 3%
Vitamin K 0µg 2.5µg 2%
Net carbs 7.63g 0.12g N/A
Sugar 4.72g 0.12g N/A
Phosphorus 376mg 375mg 0%
Tryptophan 0.25mg 0.227mg 0%
Threonine 0.883mg 0.805mg 0%
Isoleucine 0.907mg 0.893mg 0%
Leucine 1.672mg 1.861mg 0%
Lysine 0.926mg 1.549mg 0%
Methionine 0.317mg 0.575mg 0%
Phenylalanine 1.377mg 0.859mg 0%
Valine 1.082mg 1.485mg 0%
Histidine 0.652mg 0.589mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Goat cheese
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%
Goat cheese
Minerals Daily Need Coverage Score
131%
Peanut
64%
Goat cheese

Comparison summary

Which food is lower in Cholesterol?
Peanut
Peanut is lower in Cholesterol (difference - 79mg)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 397mg)
Which food is lower in Saturated fat?
Peanut
Peanut is lower in Saturated fat (difference - 14.36g)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in Sugar?
Goat cheese
Goat cheese is lower in Sugar (difference - 4.6g)
Which food is lower in glycemic index?
Goat cheese
Goat cheese is lower in glycemic index (difference - 13)
Which food is cheaper?
Goat cheese
Goat cheese is cheaper (difference - $0.8)
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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.