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.
Detailed nutritional comparison of peanuts and white sugar is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


Image of Peanuts src
Image of White Sugar src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Peanuts or White Sugar .

Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and White Sugar (Sugar, granulated) .

Peanuts 100g

( 100 g )
Daily Values (%)

White Sugar 100g

( 100 g )
587KCAL 29%
52% calories
387KCAL 19%
21G 9%
carbohydrates 376%
100G 40%
8.4G 34%
>999% dietary fiber
4.9G sugar >999% 100G
50G 78%
>999% total fat
7.7G 43%
>999% saturated fat
26G >999% monounsaturated fat
9.8G >999% polyunsaturated fat
0.03G >999% trans fat
6MG 0.4%
500% sodium
1MG 0.1%
Vitamins and Minerals
58MG 6%
>999% calcium
1MG 0.1%
1.6MG 9%
>999% iron
0.05MG 0.3%
178MG 57%
>999% magnesium
634MG 28%
>999% potassium
2MG 0.1%
0.15MG 14%
>999% thiamin (Vit B1)
0.2MG 18%
896% riboflavin (Vit B2)
0.02MG 2%
14MG 103%
>999% niacin (Vit B3)
0.47MG 36%
>999% Vitamin B6
1MG 20%
>999% pantothenic acid (Vit B5)
97UG 24%
>999% folate (Vit B9)
4.9MG 33%
>999% Vitamin E
24G 49%
>999% protein
65MG 15%
>999% choline
0.43MG 36%
>999% copper
0.01MG 1%
1.8MG 99%
>999% manganese
0MG 0.2%
363MG 52%
>999% phosphorus
9.3UG 17%
>999% selenium
0.6UG 1%
2.8MG 35%
>999% zinc
0.01MG 0.1%
1.8G >999% Water 0.02G
4.4G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol.

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.