Peanuts vs. White Sugar
Nutrition comparison of Peanuts and White Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
white sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and white sugar:
- Both white sugar and peanuts are high in calories.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more Vitamin E than white sugar.
- Peanut has signficantly more iron than white sugar.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and White Sugar (Sugar, granulated) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white sugar and peanuts are high in calories. Peanut has 52% more calories than white sugar - white sugar has 387 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, much lighter in carbs and much heavier in fat compared to white sugar per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for white sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | White Sugar | |
|---|---|---|
| Protein | 16% | ~ |
| Carbohydrates | 14% | 100% |
| Fat | 71% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
White sugar is high in carbohydrates and peanut has 79% less carbohydrates than white sugar - white sugar has 100g 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 white sugar - peanut has 8.4g of dietary fiber per 100 grams and white sugar does not contain significant amounts.
sugar
White sugar is high in sugar and peanut has 95% less sugar than white sugar - white sugar has 99.8g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has more protein than white sugar - peanut has 24.4g of protein per 100 grams and white sugar does not contain significant amounts.
Fat
saturated fat
Peanut is high in saturated fat and white sugar has less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and white sugar does not contain significant amounts.
trans fat
Both peanuts and white sugar are low in trans fat - peanut has 0.03g of trans fat per 100 grams and white sugar does not contain significant amounts.
Vitamins
Vitamin E
Peanut has signficantly more Vitamin E than white sugar - peanut has 4.9mg of Vitamin E per 100 grams and white sugar does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanuts | White Sugar | |
|---|---|---|
| Thiamin | 0.152 MG | ~ |
| Riboflavin | 0.197 MG | 0.019 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 57 times more calcium than white sugar - white sugar has 1mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has signficantly more iron than white sugar - white sugar has 0.05mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 316 times more potassium than white sugar - white sugar has 2mg 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.
Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and White Sugar (Sugar, granulated) .
Peanuts g
()
|
Daily Values (%) |
White Sugar 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 sugar or peanuts contain more calories in 100 grams?Both white sugar and peanuts are high in calories. Peanut has 50% more calories than white sugar - white sugar has 387 calories in 100g and peanut has 587 calories.
Does white sugar or peanuts have more carbohydrates?
By weight, white sugar is high in carbohydrates and peanut has 80% fewer carbohydrates than white sugar - white sugar has 100g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does white sugar or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 316 times more potassium than white sugar - white sugar has 2mg of potassium in 100 grams and peanut has 634mg of potassium.