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Seed vs Peanut - In-Depth Nutrition Comparison

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Summary of differences between Seed and Peanut

  • Seed has more Fiber, Selenium, Phosphorus, Calcium, Magnesium, Iron, and Manganese, however Peanut is higher in Vitamin E , Folate, and Copper.
  • Seed covers your daily need of Fiber 104% more than Peanut.
  • Seed has 8 times more Selenium than Peanut. While Seed has 55.2µg of Selenium, Peanut has only 7.2µg.

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

Infographic

Seed vs Peanut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
6
:
2
Peanut
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%
Contains more Potassium +73.2%
Contains more Copper +23.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
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%
Contains more Potassium +73.2%
Contains more Copper +23.8%

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
Seed
3
:
8
Peanut
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.9%
Contains more Vitamin E +1566%
Contains more Vitamin B3 +36.6%
Contains more Folate +389.8%
Equal in Vitamin B1 - 0.64
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +25.9%
Contains more Vitamin E +1566%
Contains more Vitamin B3 +36.6%
Contains more Folate +389.8%
Equal in Vitamin B1 - 0.64

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Peanut
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
35
Seed
79
Peanut
Mineral Summary Score
195
Seed
127
Peanut

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
99%
Seed
155%
Peanut
Carbohydrates
42%
Seed
16%
Peanut
Fats
142%
Seed
227%
Peanut

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.