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Peanut vs. Wheat — In-Depth Nutrition Comparison

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Summary of differences between peanuts and wheat

  • Peanuts have more copper, folate, vitamin B3, vitamin B1, vitamin B5, and iron; however, wheat is higher in selenium, manganese, and phosphorus.
  • Wheat covers your daily need for selenium, 149% more than peanuts.
  • Peanuts have 14 times more saturated fat than wheat . While peanuts have 6.279g of saturated fat, wheat has only 0.454g.
  • The glycemic index of wheat is higher.

These are the specific foods used in this comparison Peanuts, all types, raw and Wheat, durum.

Infographic

Peanut vs Wheat 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.
Peanut
Peanut
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +170.6%
Contains more PotassiumPotassium +63.6%
Contains more IronIron +30.1%
Contains more CopperCopper +106.9%
Contains more ZincZinc +27.2%
Contains more PhosphorusPhosphorus +35.1%
Contains less SodiumSodium -88.9%
Contains more ManganeseManganese +55.7%
Contains more SeleniumSelenium +1141.7%

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
Peanut
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0% 105% 28% 126% 56% 97% 0% 0% 32%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +52.7%
Contains more Vitamin B2Vitamin B2 +11.6%
Contains more Vitamin B3Vitamin B3 +79.1%
Contains more Vitamin B5Vitamin B5 +89%
Contains more FolateFolate +458.1%
Contains more Vitamin B6Vitamin B6 +20.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Peanut Wheat DV% diff.
Selenium 7.2µg 89.4µg 149%
Polyunsaturated fat 15.558g 0.978g 97%
Fats 49.24g 2.47g 72%
Copper 1.144mg 0.553mg 66%
Monounsaturated fat 24.426g 0.344g 60%
Vitamin E 8.33mg 56%
Folate 240µg 43µg 49%
Manganese 1.934mg 3.012mg 47%
Fiber 8.5g 34%
Vitamin B3 12.066mg 6.738mg 33%
Saturated fat 6.279g 0.454g 26%
Protein 25.8g 13.68g 24%
Phosphorus 376mg 508mg 19%
Carbs 16.13g 71.13g 18%
Vitamin B1 0.64mg 0.419mg 18%
Vitamin B5 1.767mg 0.935mg 17%
Iron 4.58mg 3.52mg 13%
Calories 567kcal 339kcal 11%
Choline 52.5mg 10%
Potassium 705mg 431mg 8%
Zinc 3.27mg 4.16mg 8%
Magnesium 168mg 144mg 6%
Calcium 92mg 34mg 6%
Vitamin B6 0.348mg 0.419mg 5%
Sodium 18mg 2mg 1%
Vitamin B2 0.135mg 0.121mg 1%
Protein per 100 calories 4.6g 4g N/A
Calories per 10 g protein 220kcal 248kcal N/A
Weight per 100 calories 18g 29g N/A
Unsaturated / Saturated Fat ratio 6.4 2.9 N/A
Net carbs 7.63g 71.13g N/A
Sugar 4.72g N/A
Tryptophan 0.25mg 0.176mg 0%
Threonine 0.883mg 0.366mg 0%
Isoleucine 0.907mg 0.533mg 0%
Leucine 1.672mg 0.934mg 0%
Lysine 0.926mg 0.303mg 0%
Methionine 0.317mg 0.221mg 0%
Phenylalanine 1.377mg 0.681mg 0%
Valine 1.082mg 0.594mg 0%
Histidine 0.652mg 0.322mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
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
14% 2% 71% 11% 2%
Protein: 13.68 g
Fats: 2.47 g
Carbs: 71.13 g
Water: 10.94 g
Other: 1.78 g
Contains more ProteinProtein +88.6%
Contains more FatsFats +1893.5%
Contains more OtherOther +30.9%
Contains more CarbsCarbs +341%
Contains more WaterWater +68.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
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
26% 19% 55%
Saturated fat: Sat. Fat 0.454 g
Monounsaturated fat: Mono. Fat 0.344 g
Polyunsaturated fat: Poly. Fat 0.978 g
Contains more Mono. FatMonounsaturated fat +7000.6%
Contains more Poly. FatPolyunsaturated fat +1490.8%
Contains less Sat. FatSaturated fat -92.8%

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Wheat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169721/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.