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Peanut vs. Potato salad — In-Depth Nutrition Comparison

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Differences between peanuts and potato salad

  • Potato salad contains less copper, manganese, vitamin B3, folate, iron, vitamin B1, phosphorus, magnesium, fiber, and zinc than peanuts.
  • Peanuts' daily need coverage for copper is 114% higher.
  • Potato salad contains 34 times less folate than peanuts. Peanuts contain 240µg of folate, while potato salad contains 7µg.
  • Peanuts have a lower glycemic index. The glycemic index of peanuts is 13, while the glycemic index of potato salad is 45.

The food types used in this comparison are Peanuts, all types, raw and Potato salad, home-prepared.

Infographic

Peanut vs Potato salad 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
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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +1020%
Contains more CalciumCalcium +384.2%
Contains more PotassiumPotassium +177.6%
Contains more IronIron +604.6%
Contains more CopperCopper +869.5%
Contains more ZincZinc +954.8%
Contains more PhosphorusPhosphorus +623.1%
Contains less SodiumSodium -96.6%
Contains more ManganeseManganese +1814.9%
Contains more SeleniumSelenium +75.6%

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
8
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +731.2%
Contains more Vitamin B2Vitamin B2 +125%
Contains more Vitamin B3Vitamin B3 +1255.7%
Contains more Vitamin B5Vitamin B5 +230.9%
Contains more Vitamin B6Vitamin B6 +146.8%
Contains more FolateFolate +3328.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
4
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% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +862.7%
Contains more FatsFats +500.5%
Contains more CarbsCarbs +44.4%
Contains more OtherOther +19.5%
Contains more WaterWater +1069.2%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +884.9%
Contains more Poly. FatPolyunsaturated fat +316.3%
Contains less Sat. FatSaturated fat -77.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Potato salad DV% diff.
Copper 1.144mg 0.118mg 114%
Manganese 1.934mg 0.101mg 80%
Polyunsaturated fat 15.558g 3.737g 79%
Vitamin B3 12.066mg 0.89mg 70%
Fats 49.24g 8.2g 63%
Folate 240µg 7µg 58%
Vitamin E 8.33mg 56%
Monounsaturated fat 24.426g 2.48g 55%
Iron 4.58mg 0.65mg 49%
Vitamin B1 0.64mg 0.077mg 47%
Phosphorus 376mg 52mg 46%
Protein 25.8g 2.68g 46%
Magnesium 168mg 15mg 36%
Fiber 8.5g 1.3g 29%
Zinc 3.27mg 0.31mg 27%
Vitamin B5 1.767mg 0.534mg 25%
Cholesterol 0mg 68mg 23%
Sodium 18mg 529mg 22%
Saturated fat 6.279g 1.429g 22%
Calories 567kcal 143kcal 21%
Vitamin B6 0.348mg 0.141mg 16%
Potassium 705mg 254mg 13%
Vitamin C 0mg 10mg 11%
Choline 52.5mg 10%
Calcium 92mg 19mg 7%
Selenium 7.2µg 4.1µg 6%
Vitamin B2 0.135mg 0.06mg 6%
Vitamin A 0µg 32µg 4%
Carbs 16.13g 11.17g 2%
Net carbs 7.63g 9.87g N/A
Sugar 4.72g N/A
Tryptophan 0.25mg 0.042mg 0%
Threonine 0.883mg 0.116mg 0%
Isoleucine 0.907mg 0.141mg 0%
Leucine 1.672mg 0.202mg 0%
Lysine 0.926mg 0.171mg 0%
Methionine 0.317mg 0.066mg 0%
Phenylalanine 1.377mg 0.135mg 0%
Valine 1.082mg 0.172mg 0%
Histidine 0.652mg 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
131%
Peanut
24%
Potato salad

Comparison summary

Which food is lower in Sugar?
Potato salad
Potato salad is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 4.85g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $2.8)
Which food is lower in Cholesterol?
Peanut
Peanut is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 511mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 32)
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

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.