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  6. Wheat vs. Peanut

Wheat vs. Peanut — In-Depth Nutrition Comparison

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Summary of differences between wheat and peanuts

  • Wheat has more selenium, manganese, and phosphorus; however, peanuts are higher in copper, folate, vitamin B3, vitamin B1, vitamin B5, and iron.
  • Wheat covers your daily need for selenium, 149% more than peanuts.
  • Wheat has 2 times more manganese than peanuts. While wheat has 3.012mg of manganese, peanuts have only 1.934mg.
  • Wheat has less saturated fat.
  • The glycemic index of wheat is higher.

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

Infographic

Wheat 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 103% 10% 38% 132% 184% 113% 218% 0.26% 393% 488%
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%
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%
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%

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 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%
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%
Contains more Vitamin B6Vitamin B6 +20.4%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more CarbsCarbs +341%
Contains more WaterWater +68.3%
Contains more ProteinProtein +88.6%
Contains more FatsFats +1893.5%
Contains more OtherOther +30.9%

Fat Type Comparison

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

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