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White bread vs. Peanut — In-Depth Nutrition Comparison

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What are the main differences between white bread and peanuts?

  • White bread is richer in selenium, while peanuts are higher in copper, manganese, vitamin E, vitamin B3, phosphorus, magnesium, folate, and vitamin B5.
  • Peanuts' daily need coverage for copper is 116% higher.
  • Peanuts have 3 times less selenium than white bread. White bread has 22µg of selenium, while peanuts have 7.2µg.
  • White bread is lower in saturated fat.
  • White bread has a higher glycemic index (73) than peanuts (13).

We used Bread, white, commercially prepared (includes soft bread crumbs) and Peanuts, all types, raw types in this comparison.

Infographic

White bread 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Peanut
8
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%
Contains more CalciumCalcium +56.5%
Contains more SeleniumSelenium +205.6%
Contains more MagnesiumMagnesium +630.4%
Contains more PotassiumPotassium +459.5%
Contains more IronIron +26.9%
Contains more CopperCopper +1032.7%
Contains more ZincZinc +341.9%
Contains more PhosphorusPhosphorus +283.7%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +260.8%

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.
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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +3686.4%
Contains more Vitamin B1Vitamin B1 +20.1%
Contains more Vitamin B3Vitamin B3 +152.4%
Contains more Vitamin B5Vitamin B5 +229.7%
Contains more Vitamin B6Vitamin B6 +300%
Contains more FolateFolate +116.2%
Contains more CholineCholine +259.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
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
Contains more CarbsCarbs +206.4%
Contains more WaterWater +460.3%
Contains more ProteinProtein +191.5%
Contains more FatsFats +1378.7%
Contains more OtherOther +17.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
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
Contains less Sat. FatSaturated fat -88.9%
Contains more Mono. FatMonounsaturated fat +3977.8%
Contains more Poly. FatPolyunsaturated fat +871.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White bread Peanut DV% diff.
Copper 0.101mg 1.144mg 116%
Polyunsaturated fat 1.602g 15.558g 93%
Fats 3.33g 49.24g 71%
Manganese 0.536mg 1.934mg 61%
Monounsaturated fat 0.599g 24.426g 60%
Vitamin E 0.22mg 8.33mg 54%
Vitamin B3 4.78mg 12.066mg 46%
Phosphorus 98mg 376mg 40%
Magnesium 23mg 168mg 35%
Protein 8.85g 25.8g 34%
Folate 111µg 240µg 32%
Selenium 22µg 7.2µg 27%
Vitamin B5 0.536mg 1.767mg 25%
Saturated fat 0.698g 6.279g 25%
Zinc 0.74mg 3.27mg 23%
Fiber 2.7g 8.5g 23%
Sodium 490mg 18mg 21%
Vitamin B6 0.087mg 0.348mg 20%
Potassium 126mg 705mg 17%
Calories 266kcal 567kcal 15%
Starch 37.17g 15%
Iron 3.61mg 4.58mg 12%
Carbs 49.42g 16.13g 11%
Vitamin B1 0.533mg 0.64mg 9%
Vitamin B2 0.243mg 0.135mg 8%
Choline 14.6mg 52.5mg 7%
Calcium 144mg 92mg 5%
Fructose 2.43g 3%
Net carbs 46.72g 7.63g N/A
Sugar 5.67g 4.72g N/A
Vitamin K 0.2µg 0µg 0%
Trans fat 0.027g 0g 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%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread Peanut
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
33%
White bread
75%
Peanut
Minerals Daily Need Coverage Score
56%
White bread
131%
Peanut

Comparison summary

Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 5.581g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $2.8)
Which food is lower in Sugar?
Peanut
Peanut is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Peanut
Peanut contains less Sodium (difference - 472mg)
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
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)

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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.