White Rice vs. Peanuts
Nutrition comparison of Cooked White Rice and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and peanuts:
- Both white rice and peanuts are high in calories.
- Peanut has more riboflavin, niacin, pantothenic acid and Vitamin B6.
- Peanut has signficantly more Vitamin E than white rice.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white rice and peanuts are high in calories. Peanut has 352% more calories than white rice - white rice has 130 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, white rice is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. White rice has a macronutrient ratio of 8:91:2 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Peanuts | |
|---|---|---|
| Protein | 8% | 16% |
| Carbohydrates | 91% | 14% |
| Fat | 2% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut has 26% less carbohydrates than white rice - white rice has 28.6g 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 27 times more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
White rice has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
Peanut is an excellent source of protein and it has 923% more protein than white rice - white rice has 2.4g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and white rice has 99% less saturated fat than peanut - white rice has 0.06g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and white rice are low in trans fat - peanut has 0.03g of trans fat per 100 grams and white rice does not contain significant amounts.
Vitamins
Vitamin E
Peanut has signficantly more Vitamin E than white rice - peanut has 4.9mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
The B Vitamins
Peanut has more riboflavin, niacin, pantothenic acid and Vitamin B6. Both white rice and peanuts contain significant amounts of thiamin and folate.
| White Rice | Peanuts | |
|---|---|---|
| Thiamin | 0.167 MG | 0.152 MG |
| Riboflavin | 0.016 MG | 0.197 MG |
| Niacin | 1.835 MG | 14.355 MG |
| Pantothenic acid | 0.411 MG | 1.011 MG |
| Vitamin B6 | 0.05 MG | 0.466 MG |
| Folate | 58 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 18 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
White rice and peanuts contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 20 times more potassium than white rice - white rice has 29mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.026 G |
| Total | 0.01 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than white rice per 100 grams.
| White Rice | Peanuts | |
|---|---|---|
| linoleic acid | 0.046 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.046 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 Rice (Rice, white, medium-grain, enriched, cooked) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Cooked White Rice 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 rice or peanuts contain more calories in 100 grams?Both white rice and peanuts are high in calories. Peanut has 350% more calories than white rice - white rice has 130 calories in 100g and peanut has 587 calories.
Does white rice or peanuts have more carbohydrates?
By weight, peanut has 30% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does white rice or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 20 times more potassium than white rice - white rice has 29mg of potassium in 100 grams and peanut has 634mg of potassium.