Egg White vs. Peanuts
Nutrition comparison of Egg White and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and peanuts:
- Both egg white and peanuts are high in protein.
- Egg white has 28.1 times less carbohydrates than peanut.
- Egg white has 5.9 times less sugar than peanut.
- Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Peanut has signficantly more Vitamin E than egg white.
- Peanut has signficantly more iron than egg white.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and egg white has 91% less calories than peanut - egg white has 52 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, egg white is much heavier in protein, lighter in carbs and much lighter in fat compared to peanuts per calorie. Egg white has a macronutrient ratio of 91:6:3 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Peanuts | |
|---|---|---|
| Protein | 91% | 16% |
| Carbohydrates | 6% | 14% |
| Fat | 3% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 28.1 times less carbohydrates than peanut - egg white has 0.73g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than egg white - peanut has 8.4g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 5.9 times less sugar than peanut - egg white has 0.71g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both egg white and peanuts are high in protein. Peanut has 123% more protein than egg white - egg white has 10.9g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and egg white has less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and egg white does not contain significant amounts.
trans fat
Both peanuts and egg white are low in trans fat - peanut has 0.03g of trans fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin E
Peanut has signficantly more Vitamin E than egg white - peanut has 4.9mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Egg White | Peanuts | |
|---|---|---|
| Thiamin | 0.004 MG | 0.152 MG |
| Riboflavin | 0.439 MG | 0.197 MG |
| Niacin | 0.105 MG | 14.355 MG |
| Pantothenic acid | 0.19 MG | 1.011 MG |
| Vitamin B6 | 0.005 MG | 0.466 MG |
| Folate | 4 UG | 97 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Peanut is a great source of calcium and it has 729% more calcium than egg white - egg white has 7mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has signficantly more iron than egg white - egg white has 0.08mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 289% more potassium than egg white - egg white has 163mg of potassium per 100 grams and peanut has 634mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Egg White g
()
|
Daily Values (%) |
Peanuts g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does egg white or peanuts contain more calories in 100 grams?Peanut is high in calories and egg white has 90% less calories than peanut - egg white has 52 calories in 100g and peanut has 587 calories.
Is egg white or peanuts better for protein?
Both egg white and peanuts are high in protein. Peanut has 120% more protein than egg white - egg white has 10.9g of protein per 100 grams and peanut has 24.4g of protein.
Does egg white or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 290% more potassium than egg white - egg white has 163mg of potassium in 100 grams and peanut has 634mg of potassium.