White Bread vs. Peanuts

Nutrition comparison of White Bread and Peanuts


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of white bread versus peanuts (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in white bread and peanuts:

  • Both white bread and peanuts are high in calcium, calories, dietary fiber and protein.
  • Peanut is an excellent source of potassium.
  • White bread has more thiamin, however, peanut contains more niacin, pantothenic acid and Vitamin B6.
  • White bread is an excellent source of iron.
Detailed nutritional comparison of white bread 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: White Bread (Bread, white wheat) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Peanuts src

Calories and Carbs

calories

Both white bread and peanuts are high in calories. Peanut has 147% more calories than white bread - white bread has 238 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, white bread is much heavier in carbs, much lighter in fat and similar to peanuts for protein. White bread has a macronutrient ratio of 18:74:8 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

White Bread Peanuts
Protein 18% 16%
Carbohydrates 74% 14%
Fat 8% 71%
Alcohol ~ ~

carbohydrates

White bread is high in carbohydrates and peanut has 52% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both white bread and peanuts are high in dietary fiber. White bread has a little more dietary fiber (10%) than peanut by weight - white bread has 9.2g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

White bread and peanuts contain similar amounts of sugar - white bread has 5g of sugar per 100 grams and peanut has 4.9g of sugar.

Protein

protein

Both white bread and peanuts are high in protein. Peanut has 128% more protein than white bread - white bread has 10.7g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and white bread has 92% less saturated fat than peanut - white bread has 0.63g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both white bread and peanuts are low in trans fat - white bread has 0.03g of trans fat per 100 grams and peanut has 0.03g of trans fat.

Vitamins

Vitamin A

White bread and peanuts contain similar amounts of Vitamin A - white bread has 1.2ug of Vitamin A per 100 grams and peanut does not contain significant amounts.

Vitamin E

Peanut has 11 times more Vitamin E than white bread - white bread has 0.38mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

White bread has more Vitamin K than peanut - white bread has 7.7ug of Vitamin K per 100 grams and peanut does not contain significant amounts.

The B Vitamins

White bread has more thiamin, however, peanut contains more niacin, pantothenic acid and Vitamin B6. Both white bread and peanuts contain significant amounts of riboflavin and folate.

White Bread Peanuts
Thiamin 0.51 MG 0.152 MG
Riboflavin 0.255 MG 0.197 MG
Niacin 4.455 MG 14.355 MG
Pantothenic acid 0.455 MG 1.011 MG
Vitamin B6 0.08 MG 0.466 MG
Folate 127 UG 97 UG

Minerals

calcium

Both white bread and peanuts are high in calcium. White bread has 10 times more calcium than peanut - white bread has 684mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

White bread is an excellent source of iron and it has 209% more iron than peanut - white bread has 4.9mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Peanut is an excellent source of potassium and it has 399% more potassium than white bread - white bread has 127mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, white bread has more alpha linoleic acid (ALA) than peanut per 100 grams.

White Bread Peanuts
alpha linoleic acid 0.083 G 0.026 G
EPA 0.003 G ~
Total 0.086 G 0.026 G

omega 6s

Comparing omega-6 fatty acids, peanut has more linoleic acid than white bread per 100 grams.

White Bread Peanuts
other omega 6 0.002 G 0.004 G
linoleic acid 0.879 G 9.715 G
Total 0.881 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.

Note: The specific food items compared are: White Bread (Bread, white wheat) and Peanuts (Peanuts, all types, dry-roasted, without salt) .

White Bread g

()
Daily Values (%)

Peanuts g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does white bread or peanuts contain more calories in 100 grams?
Both white bread and peanuts are high in calories. Peanut has 150% more calories than white bread - white bread has 238 calories in 100g and peanut has 587 calories.

Does white bread or peanuts have more carbohydrates?
By weight, white bread is high in carbohydrates and peanut has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and peanut has 21.3g of carbohydrates.

Does white bread or peanuts contain more calcium?
Both white bread and peanuts are high in calcium. White bread has 10 times more calcium than peanut - white bread has 684mg of calcium in 100 grams and peanut has 58mg of calcium.

Does white bread or peanuts contain more iron?
White bread is an abundant source of iron and it has 210% more iron than peanut - white bread has 4.9mg of iron in 100 grams and peanut has 1.6mg of iron.

Does white bread or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 400% more potassium than white bread - white bread has 127mg of potassium in 100 grams and peanut has 634mg of potassium.

Compare Food