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.
Detailed nutritional comparison of quinoa and peanuts 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: Quinoa (Quinoa, cooked) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Peanuts src

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 15:71:14 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 14% 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 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 Quinoa or Peanuts .

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

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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.