Quinoa vs. Peanuts
Nutrition comparison of Cooked Quinoa and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and peanuts:
- Both quinoa and peanuts are high in calories and dietary fiber.
- Peanut has more niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of potassium and protein.
- Quinoa has 4.6 times less sugar than peanut.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and peanuts are high in calories. Peanut has 389% more calories than quinoa - quinoa has 120 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to peanuts for protein. Quinoa has a macronutrient ratio of 15:71:15 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Peanuts | |
|---|---|---|
| Protein | 15% | 16% |
| Carbohydrates | 71% | 14% |
| Fat | 15% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and peanuts contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both quinoa and peanuts are high in dietary fiber. Peanut has 200% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Quinoa has 4.6 times less sugar than peanut - quinoa has 0.87g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 453% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and quinoa has 97% less saturated fat than peanut - quinoa has 0.23g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and quinoa are low in trans fat - peanut has 0.03g of trans fat per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Quinoa and peanuts contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 683% more Vitamin E than quinoa - quinoa has 0.63mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
The B Vitamins
Peanut has more niacin, pantothenic acid, Vitamin B6 and folate. Both quinoa and peanuts contain significant amounts of thiamin and riboflavin.
| Quinoa | Peanuts | |
|---|---|---|
| Thiamin | 0.107 MG | 0.152 MG |
| Riboflavin | 0.11 MG | 0.197 MG |
| Niacin | 0.412 MG | 14.355 MG |
| Pantothenic acid | ~ | 1.011 MG |
| Vitamin B6 | 0.123 MG | 0.466 MG |
| Folate | 42 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 241% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Quinoa and peanuts contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 269% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than peanut per 100 grams.
| Quinoa | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.026 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than quinoa per 100 grams.
| Quinoa | Peanuts | |
|---|---|---|
| linoleic acid | 0.974 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.974 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.
Cooked Quinoa 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 quinoa or peanuts contain more calories in 100 grams?Both quinoa and peanuts are high in calories. Peanut has 390% more calories than quinoa - quinoa has 120 calories in 100g and peanut has 587 calories.
Does quinoa or peanuts have more carbohydrates?
By weight, quinoa and peanuts contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does quinoa or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 270% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and peanut has 634mg of potassium.