Kefir vs. Peanuts
Nutrition comparison of Kefir and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kefir
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kefir and peanuts:
- Both kefir and peanuts are high in calcium.
- Kefir has 3.4 times less carbohydrates than peanut.
- Kefir is an excellent source of Vitamin A.
- Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, kefir contains more Vitamin B12.
- Peanut has signficantly more Vitamin E than kefir.
- Peanut has signficantly more iron than kefir.
- Peanut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Kefir (Kefir, lowfat, plain, LIFEWAY) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and kefir has 93% less calories than peanut - kefir has 43 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, kefir is heavier in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Kefir has a macronutrient ratio of 35:44:21 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kefir | Peanuts | |
|---|---|---|
| Protein | 35% | 16% |
| Carbohydrates | 44% | 14% |
| Fat | 21% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Kefir has 3.4 times less carbohydrates than peanut - kefir has 4.8g 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 kefir - peanut has 8.4g of dietary fiber per 100 grams and kefir does not contain significant amounts.
sugar
Kefir and peanuts contain similar amounts of sugar - kefir has 4.6g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 542% more protein than kefir - kefir has 3.8g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and kefir has 91% less saturated fat than peanut - kefir has 0.66g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both kefir and peanuts are low in trans fat - kefir has 0.04g of trans fat per 100 grams and peanut has 0.03g of trans fat.
cholesterol
Both kefir and peanuts are low in cholesterol - kefir has 5mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Vitamins
Vitamin C
Kefir and peanuts contain similar amounts of Vitamin C - kefir has 0.2mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Kefir is an excellent source of Vitamin A and it has more Vitamin A than peanut - kefir has 171ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin D
Kefir has more Vitamin D than peanut - kefir has 41iu of Vitamin D per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than kefir - kefir has 0.02mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Kefir and peanuts contain similar amounts of Vitamin K - kefir has 0.1ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, kefir contains more Vitamin B12. Both kefir and peanuts contain significant amounts of riboflavin.
| Kefir | Peanuts | |
|---|---|---|
| Thiamin | 0.03 MG | 0.152 MG |
| Riboflavin | 0.135 MG | 0.197 MG |
| Niacin | 0.15 MG | 14.355 MG |
| Pantothenic acid | 0.385 MG | 1.011 MG |
| Vitamin B6 | 0.058 MG | 0.466 MG |
| Folate | 13 UG | 97 UG |
| Vitamin B12 | 0.29 UG | ~ |
Minerals
calcium
Both kefir and peanuts are high in calcium. Kefir has 124% more calcium than peanut - kefir has 130mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has signficantly more iron than kefir - kefir has 0.04mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 287% more potassium than kefir - kefir has 164mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut has more alpha linoleic acid (ALA) than kefir per 100 grams.
| Kefir | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.006 G | 0.026 G |
| DPA | 0.001 G | ~ |
| Total | 0.007 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than kefir per 100 grams.
| Kefir | Peanuts | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 0.042 G | 9.715 G |
| Total | 0.042 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.
Kefir 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 kefir or peanuts contain more calories in 100 grams?Peanut is high in calories and kefir has 90% less calories than peanut - kefir has 43 calories in 100g and peanut has 587 calories.
Is kefir or peanuts better for protein?
Peanut is a fantastic source of protein and it has 540% more protein than kefir - kefir has 3.8g of protein per 100 grams and peanut has 24.4g of protein.
Does kefir or peanuts have more carbohydrates?
By weight, kefir has 3.4 times fewer carbohydrates than peanut - kefir has 4.8g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does kefir or peanuts contain more calcium?
Both kefir and peanuts are high in calcium. Kefir has 120% more calcium than peanut - kefir has 130mg of calcium in 100 grams and peanut has 58mg of calcium.
Does kefir or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 290% more potassium than kefir - kefir has 164mg of potassium in 100 grams and peanut has 634mg of potassium.