Peanuts vs. Kale
Nutrition comparison of Peanuts and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and kale:
- Both kale and peanuts are high in calcium, dietary fiber and potassium.
- Kale has 3.8 times less carbohydrates than peanut.
- Kale is an excellent source of Vitamin A, Vitamin C and Vitamin K.
- Peanut has more niacin, pantothenic acid and Vitamin B6.
- Peanut is an excellent source of protein.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and kale has 94% less calories than peanut - kale has 35 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is lighter in protein, much lighter in carbs and much heavier in fat compared to kale per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Kale | |
|---|---|---|
| Protein | 16% | 28% |
| Carbohydrates | 14% | 41% |
| Fat | 71% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Kale has 3.8 times less carbohydrates than peanut - kale has 4.4g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both kale and peanuts are high in dietary fiber. Peanut has 105% more dietary fiber than kale - kale has 4.1g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Kale and peanuts contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 734% more protein than kale - kale has 2.9g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and kale has 98% less saturated fat than peanut - kale has 0.18g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and kale are low in trans fat - peanut has 0.03g of trans fat per 100 grams and kale does not contain significant amounts.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has more Vitamin C than peanut - kale has 93.4mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Kale is an excellent source of Vitamin A and it has more Vitamin A than peanut - kale has 241ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 647% more Vitamin E than kale - kale has 0.66mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has more Vitamin K than peanut - kale has 389.6ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin, pantothenic acid and Vitamin B6. Both peanuts and kale contain significant amounts of thiamin, riboflavin and folate.
| Peanuts | Kale | |
|---|---|---|
| Thiamin | 0.152 MG | 0.113 MG |
| Riboflavin | 0.197 MG | 0.347 MG |
| Niacin | 14.355 MG | 1.18 MG |
| Pantothenic acid | 1.011 MG | 0.37 MG |
| Vitamin B6 | 0.466 MG | 0.147 MG |
| Folate | 97 UG | 62 UG |
Minerals
calcium
Both kale and peanuts are high in calcium. Kale has 338% more calcium than peanut - kale has 254mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Kale and peanuts contain similar amounts of iron - kale has 1.6mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both kale and peanuts are high in potassium. Peanut has 82% more potassium than kale - kale has 348mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, kale has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Peanuts | Kale | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.378 G |
| Total | 0.026 G | 0.378 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than kale per 100 grams.
| Peanuts | Kale | |
|---|---|---|
| other omega 6 | 0.016 G | 0.003 G |
| linoleic acid | 9.715 G | 0.291 G |
| Total | 9.731 G | 0.294 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 (%) |
Kale 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 kale or peanuts contain more calories in 100 grams?Peanut is high in calories and kale has 90% less calories than peanut - kale has 35 calories in 100g and peanut has 587 calories.
Does kale or peanuts have more carbohydrates?
By weight, kale has 3.8 times fewer carbohydrates than peanut - kale has 4.4g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does kale or peanuts contain more calcium?
Both kale and peanuts are high in calcium. Kale has 340% more calcium than peanut - kale has 254mg of calcium in 100 grams and peanut has 58mg of calcium.
Does kale or peanuts contain more potassium?
Both kale and peanuts are high in potassium. Peanut has 80% more potassium than kale - kale has 348mg of potassium in 100 grams and peanut has 634mg of potassium.