Peanut vs. Cheese — In-Depth Nutrition Comparison

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What are the main differences between peanuts and cheese?

Peanuts are richer in copper, manganese, vitamin B3, iron, folate, vitamin B1, and vitamin E, while cheese is higher in calcium and vitamin B12.
Peanuts' daily need coverage for copper is 124% higher.
Cheese has 205 times less vitamin B3 than peanuts. Peanuts have 12.066mg of vitamin B3, while cheese has 0.059mg.
Peanuts are lower in saturated fat.
Peanuts have a higher glycemic index (13) than cheese (0).

We used Peanuts, all types, raw and Cheese, cheddar 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.

Peanut

Cheese

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%

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

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.

Peanut

Cheese

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%

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	+∞%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

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