Peanuts vs. Salt
Nutrition comparison of Peanuts and Salt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
salt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and salt:
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more Vitamin E than salt.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
- Salt has signficantly less carbohydrates than peanut.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Salt (Salt, table) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and salt has less calories than peanut - peanut has 587 calories per 100 grams and salt does not contain significant amounts.
| Peanuts | Salt | |
|---|---|---|
| Protein | 16% | ~ |
| Carbohydrates | 14% | ~ |
| Fat | 71% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Salt has signficantly less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and salt does not contain significant amounts.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than salt - peanut has 8.4g of dietary fiber per 100 grams and salt does not contain significant amounts.
sugar
Salt has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and salt does not contain significant amounts.
Protein
protein
Peanut is an excellent source of protein and it has more protein than salt - peanut has 24.4g of protein per 100 grams and salt does not contain significant amounts.
Fat
saturated fat
Peanut is high in saturated fat and salt has less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and salt does not contain significant amounts.
trans fat
Both peanuts and salt are low in trans fat - peanut has 0.03g of trans fat per 100 grams and salt does not contain significant amounts.
Vitamins
Vitamin E
Peanut has signficantly more Vitamin E than salt - peanut has 4.9mg of Vitamin E per 100 grams and salt does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanuts | Salt | |
|---|---|---|
| Thiamin | 0.152 MG | ~ |
| Riboflavin | 0.197 MG | ~ |
| Niacin | 14.355 MG | ~ |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.466 MG | ~ |
| Folate | 97 UG | ~ |
Minerals
calcium
Peanut is a great source of calcium and it has 142% more calcium than salt - salt has 24mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 379% more iron than salt - salt has 0.33mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 78 times more potassium than salt - salt has 8mg 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.
Peanuts g
()
|
Daily Values (%) |
Salt 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 peanuts or salt contain more calories in 100 grams?Peanut is high in calories and salt has less calories than peanut - peanut has 587 calories in 100g and salt does not contain significant amounts.
Does salt or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 78 times more potassium than salt - salt has 8mg of potassium in 100 grams and peanut has 634mg of potassium.