Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and whey protein powder:
Both peanuts and whey protein powder are high in calories. Peanut has 67% more calories than whey protein powder - peanut has 587 calories per 100 grams and whey protein powder has 352 calories.
For macronutrient ratios, peanuts is much lighter in protein, heavier in carbs and much heavier in fat compared to whey protein powder per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for whey protein powder, 89:7:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Whey Protein Powder | |
|---|---|---|
| Protein | 16% | 89% |
| Carbohydrates | 14% | 7% |
| Fat | 71% | 4% |
| Alcohol | ~ | ~ |
Whey protein powder has 71% less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both peanuts and whey protein powder are high in dietary fiber. Peanut has 171% more dietary fiber than whey protein powder - peanut has 8.4g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both peanuts and whey protein powder are high in protein. Whey protein powder has 221% more protein than peanut - peanut has 24.4g of protein per 100 grams and whey protein powder has 78.1g of protein.
Peanut is high in saturated fat and whey protein powder has 90% less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Both peanuts and whey protein powder are low in trans fat - peanut has 0.03g of trans fat per 100 grams and whey protein powder does not contain significant amounts.
Peanut has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Peanut has signficantly more Vitamin E than whey protein powder - peanut has 4.9mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more thiamin, riboflavin and Vitamin B12, however, peanut contains more niacin, pantothenic acid and folate. Both peanuts and whey protein powder contain significant amounts of Vitamin B6.
| Peanuts | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.152 MG | 0.609 MG |
| Riboflavin | 0.197 MG | 2.017 MG |
| Niacin | 14.355 MG | 1.136 MG |
| Pantothenic acid | 1.011 MG | ~ |
| Vitamin B6 | 0.466 MG | 0.607 MG |
| Folate | 97 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both peanuts and whey protein powder are high in calcium. Whey protein powder has 709% more calcium than peanut - peanut has 58mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Peanut has 40% more iron than whey protein powder - peanut has 1.6mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both peanuts and whey protein powder are high in potassium. Peanut has 27% more potassium than whey protein powder - peanut has 634mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
For omega-3 fatty acids, both peanuts and whey protein powder contain significant amounts of alpha linoleic acid (ALA).
| Peanuts | Whey Protein Powder | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.034 G |
| Total | 0.026 G | 0.034 G |
Comparing omega-6 fatty acids, peanut has more linoleic acid than whey protein powder per 100 grams.
| Peanuts | Whey Protein Powder | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.264 G |
| Total | 9.719 G | 0.264 G |
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.
Note: The specific food items compared are: Peanuts (Peanuts, all types, dry-roasted, without salt) and Whey Protein Powder (Protein powder, whey based, NFS) .
Peanuts g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||