Brown Rice vs. Peanuts
Nutrition comparison of Cooked Brown Rice and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
brown rice
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brown rice and peanuts:
- Both brown rice and peanuts are high in calories.
- Brown rice has 19.4 times less sugar than peanut.
- Peanut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown rice and peanuts are high in calories. Peanut has 377% more calories than brown rice - brown rice has 123 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, brown rice is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Brown rice has a macronutrient ratio of 9:84:7 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brown Rice | Peanuts | |
|---|---|---|
| Protein | 9% | 16% |
| Carbohydrates | 84% | 14% |
| Fat | 7% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Brown rice and peanuts contain similar amounts of carbs - brown rice has 25.6g 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 425% more dietary fiber than brown rice - brown rice has 1.6g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Brown rice has 19.4 times less sugar than peanut - brown rice has 0.24g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 789% more protein than brown rice - brown rice has 2.7g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and brown rice has 97% less saturated fat than peanut - brown rice has 0.26g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and brown rice are low in trans fat - peanut has 0.03g of trans fat per 100 grams and brown rice does not contain significant amounts.
Vitamins
Vitamin E
Peanut has 28 times more Vitamin E than brown rice - brown rice has 0.17mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Brown rice and peanuts contain similar amounts of Vitamin K - brown rice has 0.2ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both brown rice and peanuts contain significant amounts of thiamin.
| Brown Rice | Peanuts | |
|---|---|---|
| Thiamin | 0.178 MG | 0.152 MG |
| Riboflavin | 0.069 MG | 0.197 MG |
| Niacin | 2.561 MG | 14.355 MG |
| Pantothenic acid | 0.38 MG | 1.011 MG |
| Vitamin B6 | 0.123 MG | 0.466 MG |
| Folate | 9 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 18 times more calcium than brown rice - brown rice has 3mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 182% more iron than brown rice - brown rice has 0.56mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 637% more potassium than brown rice - brown rice has 86mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than brown rice per 100 grams.
| Brown Rice | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.026 G |
| Total | 0.011 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than brown rice per 100 grams.
| Brown Rice | Peanuts | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 0.355 G | 9.715 G |
| Total | 0.355 G | 9.719 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.
Note: The specific food items compared are: Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Cooked Brown Rice 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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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 brown rice or peanuts contain more calories in 100 grams?Both brown rice and peanuts are high in calories. Peanut has 380% more calories than brown rice - brown rice has 123 calories in 100g and peanut has 587 calories.
Does brown rice or peanuts have more carbohydrates?
By weight, brown rice and peanuts contain similar amounts of carbs - brown rice has 25.6g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does brown rice or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 640% more potassium than brown rice - brown rice has 86mg of potassium in 100 grams and peanut has 634mg of potassium.