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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
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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
Seed
6
:
2
Peanut
Contains more Iron +68.6%
Contains more Calcium +585.9%
Contains more Magnesium +99.4%
Contains more Zinc +40.1%
Contains more Phosphorus +128.7%
Contains less Sodium -11.1%
Contains more Potassium +73.2%
Contains more Copper +23.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 28% 63% 120% 382% 90% 162% 3%
Contains more Iron +68.6%
Contains more Calcium +585.9%
Contains more Magnesium +99.4%
Contains more Zinc +40.1%
Contains more Phosphorus +128.7%
Contains less Sodium -11.1%
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 C +∞%
Contains more Vitamin A +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 167% 0% 160% 32% 227% 107% 81% 0% 0% 180%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Peanut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

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

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.