Peanuts vs. Garlic
Nutrition comparison of Peanuts and Garlic
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
garlic
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and garlic:
- Both garlic and peanuts are high in calcium, calories, dietary fiber and potassium.
- Garlic is an excellent source of Vitamin C.
- Peanut has more niacin and folate, however, garlic contains more Vitamin B6.
- Peanut is an excellent source of protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both garlic and peanuts are high in calories. Peanut has 294% more calories than garlic - garlic has 149 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is much lighter in carbs, much heavier in fat and similar to garlic for protein. Peanuts has a macronutrient ratio of 16:14:71 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Garlic | |
|---|---|---|
| Protein | 16% | 16% |
| Carbohydrates | 14% | 82% |
| Fat | 71% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and peanut has 36% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both garlic and peanuts are high in dietary fiber. Peanut has 300% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Garlic and peanuts contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 283% more protein than garlic - garlic has 6.4g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and garlic has 99% less saturated fat than peanut - garlic has 0.09g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and garlic are low in trans fat - peanut has 0.03g of trans fat per 100 grams and garlic does not contain significant amounts.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has more Vitamin C than peanut - garlic has 31.2mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Garlic and peanuts contain similar amounts of Vitamin A - garlic has 2.7ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 60 times more Vitamin E than garlic - garlic has 0.08mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Garlic and peanuts contain similar amounts of Vitamin K - garlic has 1.7ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin and folate, however, garlic contains more Vitamin B6. Both peanuts and garlic contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Peanuts | Garlic | |
|---|---|---|
| Thiamin | 0.152 MG | 0.2 MG |
| Riboflavin | 0.197 MG | 0.11 MG |
| Niacin | 14.355 MG | 0.7 MG |
| Pantothenic acid | 1.011 MG | 0.596 MG |
| Vitamin B6 | 0.466 MG | 1.235 MG |
| Folate | 97 UG | 3 UG |
Minerals
calcium
Both garlic and peanuts are high in calcium. Garlic has 212% more calcium than peanut - garlic has 181mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Garlic and peanuts contain similar amounts of iron - garlic has 1.7mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both garlic and peanuts are high in potassium. Peanut has 58% more potassium than garlic - garlic has 401mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanuts and garlic contain significant amounts of alpha linoleic acid (ALA).
| Peanuts | Garlic | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.02 G |
| Total | 0.026 G | 0.02 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than garlic per 100 grams.
| Peanuts | Garlic | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.229 G |
| Total | 9.719 G | 0.229 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.
Peanuts g
()
|
Daily Values (%) |
Garlic g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 garlic or peanuts contain more calories in 100 grams?Both garlic and peanuts are high in calories. Peanut has 290% more calories than garlic - garlic has 149 calories in 100g and peanut has 587 calories.
Does garlic or peanuts have more carbohydrates?
By weight, garlic is high in carbohydrates and peanut has 40% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does garlic or peanuts contain more calcium?
Both garlic and peanuts are high in calcium. Garlic has 210% more calcium than peanut - garlic has 181mg of calcium in 100 grams and peanut has 58mg of calcium.
Does garlic or peanuts contain more potassium?
Both garlic and peanuts are high in potassium. Peanut has 60% more potassium than garlic - garlic has 401mg of potassium in 100 grams and peanut has 634mg of potassium.