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.
Detailed nutritional comparison of peanuts and garlic 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 Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Garlic src

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 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 Garlic .

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

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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.