Whole Wheat Bread vs. Peanuts
Nutrition comparison of Whole Wheat Bread and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and peanuts:
- Both whole wheat bread and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
- Peanut has more niacin and pantothenic acid.
- Whole wheat bread is a great source of iron.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and peanuts are high in calories. Peanut has 122% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and peanut has 587 calories.
| Whole Wheat Bread | Peanuts | |
|---|---|---|
| Protein | 20% | 16% |
| Carbohydrates | 65% | 13% |
| Fat | 14% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat bread is high in carbohydrates and peanut has 51% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both whole wheat bread and peanuts are high in dietary fiber. Peanut has 14% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Whole wheat bread and peanuts contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both whole wheat bread and peanuts are high in protein. Peanut has 82% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and whole wheat bread has 89% less saturated fat than peanut - whole wheat bread has 0.87g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and whole wheat bread are low in trans fat - peanut has 0.03g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.
Vitamins
Vitamin C
Whole wheat bread and peanuts contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 12 times more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Whole wheat bread and peanuts contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin and pantothenic acid. Both whole wheat bread and peanuts contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Whole Wheat Bread | Peanuts | |
|---|---|---|
| Thiamin | 0.279 MG | 0.152 MG |
| Riboflavin | 0.131 MG | 0.197 MG |
| Niacin | 4.042 MG | 14.355 MG |
| Pantothenic acid | 0.336 MG | 1.011 MG |
| Vitamin B6 | 0.263 MG | 0.466 MG |
| Folate | 75 UG | 97 UG |
Minerals
calcium
Both whole wheat bread and peanuts are high in calcium. Whole wheat bread has 78% more calcium than peanut - whole wheat bread has 103mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Whole wheat bread is a great source of iron and it has 58% more iron than peanut - whole wheat bread has 2.5mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both whole wheat bread and peanuts are high in potassium. Peanut has 176% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, whole wheat bread has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Whole Wheat Bread | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.205 G | 0.026 G |
| Total | 0.205 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than whole wheat bread per 100 grams.
| Whole Wheat Bread | Peanuts | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 1.667 G | 9.715 G |
| Total | 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Whole Wheat 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 whole wheat bread or peanuts contain more calories in 100 grams?Both whole wheat bread and peanuts are high in calories. Peanut has 120% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and peanut has 587 calories.
Does whole wheat bread or peanuts have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and peanut has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does whole wheat bread or peanuts contain more calcium?
Both whole wheat bread and peanuts are high in calcium. Whole wheat bread has 80% more calcium than peanut - whole wheat bread has 103mg of calcium in 100 grams and peanut has 58mg of calcium.
Does whole wheat bread or peanuts contain more potassium?
Both whole wheat bread and peanuts are high in potassium. Peanut has 180% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and peanut has 634mg of potassium.