Cheese vs. Peanuts
Nutrition comparison of Cheese and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cheese
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cheese and peanuts:
- Both cheese and peanuts are high in calcium, calories, protein and saturated fat.
- Cheese has signficantly less carbohydrates than peanut.
- Cheese is an excellent source of Vitamin A.
- Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
- Peanut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Cheese (Cheese, Mexican blend) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cheese and peanuts are high in calories. Peanut has 53% more calories than cheese - cheese has 384 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, cheese is heavier in protein, lighter in carbs and heavier in fat compared to peanuts per calorie. Cheese has a macronutrient ratio of 25:0:75 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cheese | Peanuts | |
|---|---|---|
| Protein | 25% | 16% |
| Carbohydrates | ~ | 14% |
| Fat | 75% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Cheese has signficantly less carbohydrates than peanut - cheese has 0.13g 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 cheese - peanut has 8.4g of dietary fiber per 100 grams and cheese does not contain significant amounts.
sugar
Cheese has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and cheese does not contain significant amounts.
Protein
protein
Both cheese and peanuts are high in protein. Cheese is very similar to cheese for protein - cheese has 23.5g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both cheese and peanuts are high in saturated fat. Cheese has 108% more saturated fat than peanut - cheese has 16.1g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and cheese are low in trans fat - peanut has 0.03g of trans fat per 100 grams and cheese does not contain significant amounts.
cholesterol
Peanut has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Vitamins
Vitamin A
Cheese is an excellent source of Vitamin A and it has more Vitamin A than peanut - cheese has 174ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin D
Cheese has more Vitamin D than peanut - cheese has 21iu of Vitamin D per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 18 times more Vitamin E than cheese - cheese has 0.25mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Cheese and peanuts contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12. Both cheese and peanuts contain significant amounts of riboflavin.
| Cheese | Peanuts | |
|---|---|---|
| Thiamin | 0.023 MG | 0.152 MG |
| Riboflavin | 0.318 MG | 0.197 MG |
| Niacin | 0.114 MG | 14.355 MG |
| Pantothenic acid | 0.249 MG | 1.011 MG |
| Vitamin B6 | 0.061 MG | 0.466 MG |
| Folate | 13 UG | 97 UG |
| Vitamin B12 | 1.23 UG | ~ |
Minerals
calcium
Both cheese and peanuts are high in calcium. Cheese has 10 times more calcium than peanut - cheese has 659mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 168% more iron than cheese - cheese has 0.59mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 646% more potassium than cheese - cheese has 85mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cheese has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Cheese | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.332 G | 0.026 G |
| Total | 0.332 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than cheese per 100 grams.
| Cheese | Peanuts | |
|---|---|---|
| linoleic acid | 0.532 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.532 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.
Cheese 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 cheese or peanuts contain more calories in 100 grams?Both cheese and peanuts are high in calories. Peanut has 50% more calories than cheese - cheese has 384 calories in 100g and peanut has 587 calories.
Does cheese or peanuts contain more calcium?
Both cheese and peanuts are high in calcium. Cheese has 10 times more calcium than peanut - cheese has 659mg of calcium in 100 grams and peanut has 58mg of calcium.
Does cheese or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 650% more potassium than cheese - cheese has 85mg of potassium in 100 grams and peanut has 634mg of potassium.