Peanuts vs. White Chocolate
Nutrition comparison of Peanuts and White Chocolate
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
white chocolate
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and white chocolate:
- Both white chocolate and peanuts are high in calcium, calories, potassium and saturated fat.
- Peanut has more thiamin, niacin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12.
- Peanut is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and White Chocolate (Candies, white chocolate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white chocolate and peanuts are high in calories. Peanut has a little more calories (9%) than white chocolate by weight - white chocolate has 539 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, much lighter in carbs and heavier in fat compared to white chocolate per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for white chocolate, 4:43:53 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | White Chocolate | |
|---|---|---|
| Protein | 16% | 4% |
| Carbohydrates | 14% | 43% |
| Fat | 71% | 53% |
| Alcohol | ~ | ~ |
carbohydrates
White chocolate is high in carbohydrates and peanut has 64% less carbohydrates than white chocolate - white chocolate has 59.2g 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 41 times more dietary fiber than white chocolate - white chocolate has 0.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
White chocolate is high in sugar and peanut has 92% less sugar than white chocolate - white chocolate has 59g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 315% more protein than white chocolate - white chocolate has 5.9g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Both white chocolate and peanuts are high in saturated fat. White chocolate has 151% more saturated fat than peanut - white chocolate has 19.4g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and white chocolate are low in trans fat - peanut has 0.03g of trans fat per 100 grams and white chocolate does not contain significant amounts.
cholesterol
Peanut has less cholesterol than white chocolate - white chocolate has 21mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Vitamins
Vitamin C
White chocolate and peanuts contain similar amounts of Vitamin C - white chocolate has 0.5mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
White chocolate has more Vitamin A than peanut - white chocolate has 9ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 414% more Vitamin E than white chocolate - white chocolate has 0.96mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
White chocolate has more Vitamin K than peanut - white chocolate has 9.1ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, niacin, Vitamin B6 and folate, however, white chocolate contains more Vitamin B12. Both peanuts and white chocolate contain significant amounts of riboflavin and pantothenic acid.
| Peanuts | White Chocolate | |
|---|---|---|
| Thiamin | 0.152 MG | 0.063 MG |
| Riboflavin | 0.197 MG | 0.282 MG |
| Niacin | 14.355 MG | 0.745 MG |
| Pantothenic acid | 1.011 MG | 0.608 MG |
| Vitamin B6 | 0.466 MG | 0.056 MG |
| Folate | 97 UG | 7 UG |
| Vitamin B12 | ~ | 0.56 UG |
Minerals
calcium
Both white chocolate and peanuts are high in calcium. White chocolate has 243% more calcium than peanut - white chocolate has 199mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 558% more iron than white chocolate - white chocolate has 0.24mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both white chocolate and peanuts are high in potassium. Peanut has 122% more potassium than white chocolate - white chocolate has 286mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, white chocolate has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | White Chocolate | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.103 G |
| Total | 0.026 G | 0.103 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than white chocolate per 100 grams.
| Peanuts | White Chocolate | |
|---|---|---|
| other omega 6 | 0.575 G | 0.004 G |
| linoleic acid | 9.715 G | 0.91 G |
| Total | 10.29 G | 0.914 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and White Chocolate (Candies, white chocolate) .
Peanuts g
()
|
Daily Values (%) |
White Chocolate g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 chocolate or peanuts contain more calories in 100 grams?Both white chocolate and peanuts are high in calories. Peanut has a little more calories ( 10%) than white chocolate by weight - white chocolate has 539 calories in 100g and peanut has 587 calories.
Does white chocolate or peanuts have more carbohydrates?
By weight, white chocolate is high in carbohydrates and peanut has 60% fewer carbohydrates than white chocolate - white chocolate has 59.2g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does white chocolate or peanuts contain more calcium?
Both white chocolate and peanuts are high in calcium. White chocolate has 240% more calcium than peanut - white chocolate has 199mg of calcium in 100 grams and peanut has 58mg of calcium.
Does white chocolate or peanuts contain more potassium?
Both white chocolate and peanuts are high in potassium. Peanut has 120% more potassium than white chocolate - white chocolate has 286mg of potassium in 100 grams and peanut has 634mg of potassium.