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Peanut vs. Wheat gluten — In-Depth Nutrition Comparison

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How are peanuts and wheat gluten different?

  • Peanuts are higher in copper, vitamin B3, folate, vitamin E, vitamin B1, vitamin B5, magnesium, and fiber; however, wheat gluten is richer in selenium.
  • Daily need coverage for copper for peanuts is 107% higher.
  • Wheat gluten has less saturated fat.
  • Peanuts have a lower glycemic index (13) than wheat gluten (64).

Peanuts, all types, raw and Vital wheat gluten are the varieties used in this article.

Infographic

Peanut vs Wheat gluten 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
7
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 18% 43% 8.8% 195% 61% 23% 111% 3.8% 0% 217%
Contains more MagnesiumMagnesium +572%
Contains more PotassiumPotassium +605%
Contains more CopperCopper +528.6%
Contains more ZincZinc +284.7%
Contains more PhosphorusPhosphorus +44.6%
Contains less SodiumSodium -37.9%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +54.3%
Contains more IronIron +13.5%
Contains more SeleniumSelenium +451.4%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
75% 2% 14% 8%
Protein: 75.16 g
Fats: 1.85 g
Carbs: 13.79 g
Water: 8.2 g
Other: 1 g
Contains more FatsFats +2561.6%
Contains more CarbsCarbs +17%
Contains more OtherOther +133%
Contains more ProteinProtein +191.3%
Contains more WaterWater +26.2%

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
22% 13% 65%
Saturated fat: Sat. Fat 0.272 g
Monounsaturated fat: Mono. Fat 0.156 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains more Mono. FatMonounsaturated fat +15557.7%
Contains more Poly. FatPolyunsaturated fat +1820.7%
Contains less Sat. FatSaturated fat -95.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut Wheat gluten
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sodium 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 Wheat gluten DV% diff.
Copper 1.144mg 0.182mg 107%
Protein 25.8g 75.16g 99%
Polyunsaturated fat 15.558g 0.81g 98%
Manganese 1.934mg 84%
Vitamin B3 12.066mg 0mg 75%
Fats 49.24g 1.85g 73%
Monounsaturated fat 24.426g 0.156g 61%
Folate 240µg 0µg 60%
Selenium 7.2µg 39.7µg 59%
Vitamin E 8.33mg 0mg 56%
Vitamin B1 0.64mg 0mg 53%
Vitamin B5 1.767mg 0mg 35%
Magnesium 168mg 25mg 34%
Fiber 8.5g 0.6g 32%
Vitamin B6 0.348mg 0mg 27%
Saturated fat 6.279g 0.272g 27%
Zinc 3.27mg 0.85mg 22%
Potassium 705mg 100mg 18%
Phosphorus 376mg 260mg 17%
Choline 52.5mg 10%
Calories 567kcal 370kcal 10%
Vitamin B2 0.135mg 0mg 10%
Iron 4.58mg 5.2mg 8%
Calcium 92mg 142mg 5%
Carbs 16.13g 13.79g 1%
Net carbs 7.63g 13.19g N/A
Sugar 4.72g 0g N/A
Sodium 18mg 29mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Wheat gluten
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
0%
Wheat gluten
Minerals Daily Need Coverage Score
131%
Peanut
68%
Wheat gluten

Comparison summary

Which food is lower in Sugar?
Wheat gluten
Wheat gluten is lower in Sugar (difference - 4.72g)
Which food is lower in Saturated fat?
Wheat gluten
Wheat gluten is lower in Saturated fat (difference - 6.007g)
Which food is cheaper?
Wheat gluten
Wheat gluten is cheaper (difference - $2.8)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 11mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 51)
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

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. Wheat gluten - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168147/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.