Peanuts vs. Broccoli
Nutrition comparison of Peanuts and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and broccoli:
- Both broccoli and peanuts are high in calcium, dietary fiber and potassium.
- Broccoli has 69% less carbohydrates than peanut.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Peanut has more thiamin, niacin and Vitamin B6.
- Peanut is an excellent source of protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and broccoli has 94% less calories than peanut - broccoli has 34 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Broccoli | |
|---|---|---|
| Protein | 16% | 28% |
| Carbohydrates | 14% | 65% |
| Fat | 71% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 69% less carbohydrates than peanut - broccoli has 6.6g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both broccoli and peanuts are high in dietary fiber. Peanut has 223% more dietary fiber than broccoli - broccoli has 2.6g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Broccoli and peanuts contain similar amounts of sugar - broccoli has 1.7g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 763% more protein than broccoli - broccoli has 2.8g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and broccoli has 99% less saturated fat than peanut - broccoli has 0.11g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and broccoli are low in trans fat - peanut has 0.03g of trans fat per 100 grams and broccoli does not contain significant amounts.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than peanut - broccoli has 89.2mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than peanut - broccoli has 31ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 532% more Vitamin E than broccoli - broccoli has 0.78mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than peanut - broccoli has 101.6ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, niacin and Vitamin B6. Both peanuts and broccoli contain significant amounts of riboflavin, pantothenic acid and folate.
| Peanuts | Broccoli | |
|---|---|---|
| Thiamin | 0.152 MG | 0.071 MG |
| Riboflavin | 0.197 MG | 0.117 MG |
| Niacin | 14.355 MG | 0.639 MG |
| Pantothenic acid | 1.011 MG | 0.573 MG |
| Vitamin B6 | 0.466 MG | 0.175 MG |
| Folate | 97 UG | 63 UG |
Minerals
calcium
Both broccoli and peanuts are high in calcium. Peanut has 23% more calcium than broccoli - broccoli has 47mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 116% more iron than broccoli - broccoli has 0.73mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both broccoli and peanuts are high in potassium. Peanut has 101% more potassium than broccoli - broccoli has 316mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanuts and broccoli contain significant amounts of alpha linoleic acid (ALA).
| Peanuts | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.0215 G |
| Total | 0.026 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than broccoli per 100 grams.
| Peanuts | Broccoli | |
|---|---|---|
| other omega 6 | 0.575 G | 0.006 G |
| linoleic acid | 9.715 G | 0.049 G |
| Total | 10.29 G | 0.055 G |
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.
Peanuts g
()
|
Daily Values (%) |
Broccoli 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 broccoli or peanuts contain more calories in 100 grams?Peanut is high in calories and broccoli has 90% less calories than peanut - broccoli has 34 calories in 100g and peanut has 587 calories.
Does broccoli or peanuts have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than peanut - broccoli has 6.6g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does broccoli or peanuts contain more calcium?
Both broccoli and peanuts are high in calcium. Peanut has 20% more calcium than broccoli - broccoli has 47mg of calcium in 100 grams and peanut has 58mg of calcium.
Does broccoli or peanuts contain more potassium?
Both broccoli and peanuts are high in potassium. Peanut has 100% more potassium than broccoli - broccoli has 316mg of potassium in 100 grams and peanut has 634mg of potassium.