Cheese vs. Peanut — In-Depth Nutrition Comparison

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What are the main differences between cheese and peanuts?

Cheese is richer in calcium and vitamin B12, while peanuts are higher in copper, manganese, vitamin B3, iron, folate, vitamin B1, and vitamin E.
Peanuts' daily need coverage for copper is 124% higher.
Peanuts are lower in saturated fat.
Peanuts have a higher glycemic index (13) than cheese (0).

We used Cheese, cheddar and Peanuts, all types, raw types in this comparison.

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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.

Cheese

Peanut

Contains more CalciumCalcium	+671.7%
Contains more ZincZinc	+11.3%
Contains more PhosphorusPhosphorus	+21%
Contains more SeleniumSelenium	+295.8%

Contains more MagnesiumMagnesium	+522.2%
Contains more PotassiumPotassium	+827.6%
Contains more IronIron	+3171.4%
Contains more CopperCopper	+3713.3%
Contains less SodiumSodium	-97.2%
Contains more ManganeseManganese	+7063%

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.

Cheese

Peanut

Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+217%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin EVitamin E	+1073.2%
Contains more Vitamin B1Vitamin B1	+2106.9%
Contains more Vitamin B3Vitamin B3	+20350.8%
Contains more Vitamin B5Vitamin B5	+331%
Contains more Vitamin B6Vitamin B6	+427.3%
Contains more FolateFolate	+788.9%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Copper	0.03mg	1.144mg	124%
Polyunsaturated fat	1.421g	15.558g	94%
Manganese	0.027mg	1.934mg	83%
Vitamin B3	0.059mg	12.066mg	75%
Calcium	710mg	92mg	62%
Saturated fat	18.867g	6.279g	57%
Iron	0.14mg	4.58mg	56%
Folate	27µg	240µg	53%
Vitamin E	0.71mg	8.33mg	51%
Vitamin B1	0.029mg	0.64mg	51%
Vitamin B12	1.1µg	0µg	46%
Selenium	28.5µg	7.2µg	39%
Monounsaturated fat	9.246g	24.426g	38%
Vitamin A	330µg	0µg	37%
Magnesium	27mg	168mg	34%
Fiber	0g	8.5g	34%
Cholesterol	99mg	0mg	33%
Sodium	653mg	18mg	28%
Vitamin B5	0.41mg	1.767mg	27%
Fats	33.31g	49.24g	25%
Vitamin B2	0.428mg	0.135mg	23%
Vitamin B6	0.066mg	0.348mg	22%
Potassium	76mg	705mg	19%
Phosphorus	455mg	376mg	11%
Calories	404kcal	567kcal	8%
Choline	16.5mg	52.5mg	7%
Protein	22.87g	25.8g	6%
Carbs	3.09g	16.13g	4%
Vitamin D*	24 IU	0 IU	3%
Vitamin D	0.6µg	0µg	3%
Zinc	3.64mg	3.27mg	3%
Vitamin K	2.4µg	0µg	2%
Protein per 100 calories	5.7g	4.6g	N/A
Calories per 10 g protein	177kcal	220kcal	N/A
Weight per 100 calories	25g	18g	N/A
Unsaturated / Saturated Fat ratio	0.57	6.4	N/A
Net carbs	3.09g	7.63g	N/A
Sugar	0.48g	4.72g	N/A
Trans fat	0.917g	0g	N/A
Tryptophan	0.547mg	0.25mg	0%
Threonine	1.044mg	0.883mg	0%
Isoleucine	1.206mg	0.907mg	0%
Leucine	1.939mg	1.672mg	0%
Lysine	1.025mg	0.926mg	0%
Methionine	0.547mg	0.317mg	0%
Phenylalanine	1.074mg	1.377mg	0%
Valine	1.404mg	1.082mg	0%
Histidine	0.547mg	0.652mg	0%
Omega-3 - EPA	0.01g	0g	N/A
Omega-3 - DHA	0.001g	0g	N/A
Omega-3 - DPA	0.017g	0g	N/A
Omega-6 - Eicosadienoic acid	0.007g		N/A