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Peanut vs. White chocolate — In-Depth Nutrition Comparison

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The main differences between peanuts and white chocolate

  • Peanuts are richer than white chocolate in copper, manganese, vitamin B3, folate, iron, vitamin E, vitamin B1, magnesium, and fiber.
  • Daily need coverage for copper for peanuts is 120% higher.
  • Peanuts contain 242 times more manganese than white chocolate. Peanuts contain 1.934mg of manganese, while white chocolate contains 0.008mg.
  • Peanuts contain less saturated fat.
  • Peanuts have a lower glycemic index than white chocolate.

Food types used in this article are Peanuts, all types, raw and Candies, white chocolate.

Infographic

Peanut vs White chocolate 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
9
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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Contains more MagnesiumMagnesium +1300%
Contains more PotassiumPotassium +146.5%
Contains more IronIron +1808.3%
Contains more CopperCopper +1806.7%
Contains more ZincZinc +341.9%
Contains more PhosphorusPhosphorus +113.6%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +24075%
Contains more SeleniumSelenium +60%
Contains more CalciumCalcium +116.3%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
Contains more Vitamin EVitamin E +767.7%
Contains more Vitamin B1Vitamin B1 +915.9%
Contains more Vitamin B3Vitamin B3 +1519.6%
Contains more Vitamin B5Vitamin B5 +190.6%
Contains more Vitamin B6Vitamin B6 +521.4%
Contains more FolateFolate +3328.6%
Contains more CholineCholine +78%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +108.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg

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
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Contains more ProteinProtein +339.5%
Contains more FatsFats +53.4%
Contains more WaterWater +400%
Contains more OtherOther +55.3%
Contains more CarbsCarbs +267.3%

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
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 g
Contains less Sat. FatSaturated fat -67.7%
Contains more Mono. FatMonounsaturated fat +168.5%
Contains more Poly. FatPolyunsaturated fat +1435.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut White chocolate DV% diff.
Copper 1.144mg 0.06mg 120%
Polyunsaturated fat 15.558g 1.013g 97%
Manganese 1.934mg 0.008mg 84%
Vitamin B3 12.066mg 0.745mg 71%
Saturated fat 6.279g 19.412g 60%
Folate 240µg 7µg 58%
Iron 4.58mg 0.24mg 54%
Vitamin E 8.33mg 0.96mg 49%
Vitamin B1 0.64mg 0.063mg 48%
Protein 25.8g 5.87g 40%
Monounsaturated fat 24.426g 9.097g 38%
Magnesium 168mg 12mg 37%
Fiber 8.5g 0.2g 33%
Phosphorus 376mg 176mg 29%
Fats 49.24g 32.09g 26%
Vitamin B12 0µg 0.56µg 23%
Vitamin B5 1.767mg 0.608mg 23%
Zinc 3.27mg 0.74mg 23%
Vitamin B6 0.348mg 0.056mg 22%
Carbs 16.13g 59.24g 14%
Potassium 705mg 286mg 12%
Vitamin B2 0.135mg 0.282mg 11%
Calcium 92mg 199mg 11%
Vitamin K 0µg 9.1µg 8%
Cholesterol 0mg 21mg 7%
Selenium 7.2µg 4.5µg 5%
Choline 52.5mg 29.5mg 4%
Sodium 18mg 90mg 3%
Calories 567kcal 539kcal 1%
Vitamin A 0µg 9µg 1%
Vitamin C 0mg 0.5mg 1%
Net carbs 7.63g 59.04g N/A
Sugar 4.72g 59g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut White chocolate
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
22%
White chocolate
Minerals Daily Need Coverage Score
131%
Peanut
26%
White chocolate

Comparison summary

Which food is cheaper?
White chocolate
White chocolate is cheaper (difference - $0.3)
Which food is lower in Cholesterol?
Peanut
Peanut is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 54.28g)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 72mg)
Which food is lower in Saturated fat?
Peanut
Peanut is lower in Saturated fat (difference - 13.133g)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 28)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.