White Bread vs. Peanuts
Nutrition comparison of White Bread and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and peanuts:
- Both white bread and peanuts are high in calcium, calories, dietary fiber and protein.
- Peanut is an excellent source of potassium.
- White bread has more thiamin, however, peanut contains more niacin, pantothenic acid and Vitamin B6.
- White bread is an excellent source of iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and peanuts are high in calories. Peanut has 147% more calories than white bread - white bread has 238 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, white bread is much heavier in carbs, much lighter in fat and similar to peanuts for protein. White bread has a macronutrient ratio of 18:74:8 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Peanuts | |
|---|---|---|
| Protein | 18% | 16% |
| Carbohydrates | 74% | 14% |
| Fat | 8% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and peanut has 52% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both white bread and peanuts are high in dietary fiber. White bread has a little more dietary fiber (10%) than peanut by weight - white bread has 9.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
White bread and peanuts contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both white bread and peanuts are high in protein. Peanut has 128% more protein than white bread - white bread has 10.7g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and white bread has 92% less saturated fat than peanut - white bread has 0.63g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both white bread and peanuts are low in trans fat - white bread has 0.03g of trans fat per 100 grams and peanut has 0.03g of trans fat.
Vitamins
Vitamin A
White bread and peanuts contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 11 times more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than peanut - white bread has 7.7ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
White bread has more thiamin, however, peanut contains more niacin, pantothenic acid and Vitamin B6. Both white bread and peanuts contain significant amounts of riboflavin and folate.
| White Bread | Peanuts | |
|---|---|---|
| Thiamin | 0.51 MG | 0.152 MG |
| Riboflavin | 0.255 MG | 0.197 MG |
| Niacin | 4.455 MG | 14.355 MG |
| Pantothenic acid | 0.455 MG | 1.011 MG |
| Vitamin B6 | 0.08 MG | 0.466 MG |
| Folate | 127 UG | 97 UG |
Minerals
calcium
Both white bread and peanuts are high in calcium. White bread has 10 times more calcium than peanut - white bread has 684mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
White bread is an excellent source of iron and it has 209% more iron than peanut - white bread has 4.9mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 399% more potassium than white bread - white bread has 127mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than peanut per 100 grams.
| White Bread | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.026 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than white bread per 100 grams.
| White Bread | Peanuts | |
|---|---|---|
| other omega 6 | 0.002 G | 0.004 G |
| linoleic acid | 0.879 G | 9.715 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
White Bread 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 white bread or peanuts contain more calories in 100 grams?Both white bread and peanuts are high in calories. Peanut has 150% more calories than white bread - white bread has 238 calories in 100g and peanut has 587 calories.
Does white bread or peanuts have more carbohydrates?
By weight, white bread is high in carbohydrates and peanut has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does white bread or peanuts contain more calcium?
Both white bread and peanuts are high in calcium. White bread has 10 times more calcium than peanut - white bread has 684mg of calcium in 100 grams and peanut has 58mg of calcium.
Does white bread or peanuts contain more iron?
White bread is an abundant source of iron and it has 210% more iron than peanut - white bread has 4.9mg of iron in 100 grams and peanut has 1.6mg of iron.
Does white bread or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 400% more potassium than white bread - white bread has 127mg of potassium in 100 grams and peanut has 634mg of potassium.