Egg Yolk vs. Peanuts
Nutrition comparison of Egg Yolk and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg yolk
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and peanuts:
- Both egg yolk and peanuts are high in calcium, calories, protein and saturated fat.
- Egg yolk has 4.9 times less carbohydrates than peanut.
- Egg yolk has 7.7 times less sugar than peanut.
- Egg yolk has more riboflavin, pantothenic acid and Vitamin B12, however, peanut contains more niacin.
- Egg yolk is a great source of iron.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- Peanut is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and peanuts are high in calories. Peanut has 82% more calories than egg yolk - egg yolk has 322 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, egg yolk is heavier in protein, lighter in carbs and heavier in fat compared to peanuts per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Peanuts | |
|---|---|---|
| Protein | 20% | 16% |
| Carbohydrates | 5% | 14% |
| Fat | 76% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Egg yolk has 4.9 times less carbohydrates than peanut - egg yolk has 3.6g 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 more dietary fiber than egg yolk - peanut has 8.4g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has 7.7 times less sugar than peanut - egg yolk has 0.56g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both egg yolk and peanuts are high in protein. Peanut has 54% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both egg yolk and peanuts are high in saturated fat. Egg yolk has 24% more saturated fat than peanut - egg yolk has 9.6g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and egg yolk are low in trans fat - peanut has 0.03g of trans fat per 100 grams and egg yolk does not contain significant amounts.
cholesterol
Egg yolk is high in cholesterol and peanut has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than peanut - egg yolk has 381ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than peanut - egg yolk has 218iu of Vitamin D per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 91% more Vitamin E than egg yolk - egg yolk has 2.6mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Egg yolk and peanuts contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Egg yolk has more riboflavin, pantothenic acid and Vitamin B12, however, peanut contains more niacin. Both egg yolk and peanuts contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg Yolk | Peanuts | |
|---|---|---|
| Thiamin | 0.176 MG | 0.152 MG |
| Riboflavin | 0.528 MG | 0.197 MG |
| Niacin | 0.024 MG | 14.355 MG |
| Pantothenic acid | 2.99 MG | 1.011 MG |
| Vitamin B6 | 0.35 MG | 0.466 MG |
| Folate | 146 UG | 97 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both egg yolk and peanuts are high in calcium. Egg yolk has 122% more calcium than peanut - egg yolk has 129mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Egg yolk is a great source of iron and it has 73% more iron than peanut - egg yolk has 2.7mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 482% more potassium than egg yolk - egg yolk has 109mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more alpha linoleic acid (ALA), DHA and EPA than peanut per 100 grams.
| Egg Yolk | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.103 G | 0.026 G |
| DHA | 0.114 G | ~ |
| EPA | 0.011 G | ~ |
| Total | 0.228 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than egg yolk per 100 grams.
| Egg Yolk | Peanuts | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 3.538 G | 9.715 G |
| Total | 3.538 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.
Egg Yolk 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 yolk or peanuts contain more calories in 100 grams?Both egg yolk and peanuts are high in calories. Peanut has 80% more calories than egg yolk - egg yolk has 322 calories in 100g and peanut has 587 calories.
Does egg yolk or peanuts contain more calcium?
Both egg yolk and peanuts are high in calcium. Egg yolk has 120% more calcium than peanut - egg yolk has 129mg of calcium in 100 grams and peanut has 58mg of calcium.
Does egg yolk or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 480% more potassium than egg yolk - egg yolk has 109mg of potassium in 100 grams and peanut has 634mg of potassium.