Peanuts vs. Brown Sugar

Nutrition comparison of Peanuts and Brown Sugar


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of peanuts versus brown sugar (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in peanuts and brown sugar:

  • Both brown sugar and peanuts are high in calcium and calories.
  • Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Peanut has signficantly more Vitamin E than brown sugar.
  • Peanut is an excellent source of dietary fiber, potassium and protein.
Detailed nutritional comparison of peanuts and brown 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 Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Brown Sugar src

Calories and Carbs

calories

Both brown sugar and peanuts are high in calories. Peanut has 54% more calories than brown sugar - brown sugar has 380 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 brown sugar per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Brown Sugar
Protein 16% ~
Carbohydrates 14% 100%
Fat 71% ~
Alcohol ~ ~

carbohydrates

Brown sugar is high in carbohydrates and peanut has 78% less carbohydrates than brown sugar - brown sugar has 98.1g 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 brown sugar - peanut has 8.4g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.

sugar

Brown sugar is high in sugar and peanut has 95% less sugar than brown sugar - brown sugar has 97g of sugar per 100 grams and peanut has 4.9g of sugar.



Protein

protein

Peanut is an excellent source of protein and it has 201 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and brown sugar has less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and brown sugar does not contain significant amounts.

trans fat

Both peanuts and brown sugar are low in trans fat - peanut has 0.03g of trans fat per 100 grams and brown sugar does not contain significant amounts.

Vitamins

Vitamin E

Peanut has signficantly more Vitamin E than brown sugar - peanut has 4.9mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.

The B Vitamins

Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Peanuts Brown Sugar
Thiamin 0.152 MG ~
Riboflavin 0.197 MG ~
Niacin 14.355 MG 0.11 MG
Pantothenic acid 1.011 MG 0.132 MG
Vitamin B6 0.466 MG 0.041 MG
Folate 97 UG 1 UG

Minerals

calcium

Both brown sugar and peanuts are high in calcium. Brown sugar has 43% more calcium than peanut - brown sugar has 83mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Peanut has 123% more iron than brown sugar - brown sugar has 0.71mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Peanut is an excellent source of potassium and it has 377% more potassium than brown sugar - brown sugar has 133mg 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 Brown Sugar (Sugar, brown) .

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