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Peanut vs Seed - In-Depth Nutrition Comparison

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Summary of differences between Peanut and Seed

  • Peanut has more Vitamin E , Folate, and Copper, however Seed is higher in Fiber, Selenium, Phosphorus, Calcium, Magnesium, Iron, and Manganese.
  • Seed covers your daily need of Fiber 104% more than Peanut.
  • Peanut has 17 times more Vitamin E than Seed. While Peanut has 8.33mg of Vitamin E , Seed has only 0.5mg.

These are the specific foods used in this comparison Peanuts, all types, raw and Seeds, chia seeds, dried.

Infographic

Peanut vs Seed 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
Peanut
2
:
6
Seed
Contains more Potassium +73.2%
Contains more Copper +23.8%
Contains more Calcium +585.9%
Contains more Iron +68.6%
Contains more Magnesium +99.4%
Contains more Phosphorus +128.7%
Contains less Sodium -11.1%
Contains more Zinc +40.1%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Contains more Potassium +73.2%
Contains more Copper +23.8%
Contains more Calcium +585.9%
Contains more Iron +68.6%
Contains more Magnesium +99.4%
Contains more Phosphorus +128.7%
Contains less Sodium -11.1%
Contains more Zinc +40.1%

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
8
:
3
Seed
Contains more Vitamin E +1566%
Contains more Vitamin B3 +36.6%
Contains more Folate +389.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.9%
Equal in Vitamin B1 - 0.62
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 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +1566%
Contains more Vitamin B3 +36.6%
Contains more Folate +389.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.9%
Equal in Vitamin B1 - 0.62

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 Seed
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Peanut Seed Opinion
Net carbs 7.63g 7.72g Seed
Protein 25.8g 16.54g Peanut
Fats 49.24g 30.74g Peanut
Carbs 16.13g 42.12g Seed
Calories 567kcal 486kcal Peanut
Starch g g
Fructose g g
Sugar 4.72g g Seed
Fiber 8.5g 34.4g Seed
Calcium 92mg 631mg Seed
Iron 4.58mg 7.72mg Seed
Magnesium 168mg 335mg Seed
Phosphorus 376mg 860mg Seed
Potassium 705mg 407mg Peanut
Sodium 18mg 16mg Seed
Zinc 3.27mg 4.58mg Seed
Copper 1.144mg 0.924mg Peanut
Vitamin A 0IU 54IU Seed
Vitamin E 8.33mg 0.5mg Peanut
Vitamin D 0IU IU Peanut
Vitamin D 0µg µg Peanut
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.64mg 0.62mg Peanut
Vitamin B2 0.135mg 0.17mg Seed
Vitamin B3 12.066mg 8.83mg Peanut
Vitamin B5 1.767mg mg Peanut
Vitamin B6 0.348mg mg Peanut
Folate 240µg 49µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Peanut
Tryptophan 0.25mg 0.436mg Seed
Threonine 0.883mg 0.709mg Peanut
Isoleucine 0.907mg 0.801mg Peanut
Leucine 1.672mg 1.371mg Peanut
Lysine 0.926mg 0.97mg Seed
Methionine 0.317mg 0.588mg Seed
Phenylalanine 1.377mg 1.016mg Peanut
Valine 1.082mg 0.95mg Peanut
Histidine 0.652mg 0.531mg Peanut
Cholesterol 0mg 0mg
Trans Fat 0g 0.14g Peanut
Saturated Fat 6.279g 3.33g Seed
Monounsaturated Fat 24.426g 2.309g Peanut
Polyunsaturated fat 15.558g 23.665g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Seed
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
35
Seed
Mineral Summary Score
127
Peanut
195
Seed

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
99%
Seed
Carbohydrates
16%
Peanut
42%
Seed
Fats
227%
Peanut
142%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Seed
Seed contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 2.949g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 2)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.