Peanuts vs. Sweet Potatoes
Nutrition comparison of Peanuts and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanuts
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanuts and sweet potatoes:
- Both sweet potatoes and peanuts are high in dietary fiber and potassium.
- Peanut has more riboflavin, niacin, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of protein.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Peanuts (Peanuts, all types, dry-roasted, without salt) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and sweet potato has 85% less calories than peanut - sweet potato has 86 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, peanuts is heavier in protein, much lighter in carbs and much heavier in fat compared to sweet potatoes per calorie. Peanuts has a macronutrient ratio of 16:14:71 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanuts | Sweet Potatoes | |
|---|---|---|
| Protein | 16% | 7% |
| Carbohydrates | 14% | 92% |
| Fat | 71% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Sweet potatoes and peanuts contain similar amounts of carbs - sweet potato has 20.1g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both sweet potatoes and peanuts are high in dietary fiber. Peanut has 180% more dietary fiber than sweet potato - sweet potato has 3g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Sweet potatoes and peanuts contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 14 times more protein than sweet potato - sweet potato has 1.6g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and sweet potato has 100% less saturated fat than peanut - sweet potato has 0.02g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and sweet potatoes are low in trans fat - peanut has 0.03g of trans fat per 100 grams and sweet potato does not contain significant amounts.
Vitamins
Vitamin C
Sweet potato has more Vitamin C than peanut - sweet potato has 2.4mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has more Vitamin A than peanut - sweet potato has 709ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 17 times more Vitamin E than sweet potato - sweet potato has 0.26mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Sweet potatoes and peanuts contain similar amounts of Vitamin K - sweet potato has 1.8ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more riboflavin, niacin, Vitamin B6 and folate. Both peanuts and sweet potatoes contain significant amounts of thiamin and pantothenic acid.
| Peanuts | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.152 MG | 0.078 MG |
| Riboflavin | 0.197 MG | 0.061 MG |
| Niacin | 14.355 MG | 0.557 MG |
| Pantothenic acid | 1.011 MG | 0.8 MG |
| Vitamin B6 | 0.466 MG | 0.209 MG |
| Folate | 97 UG | 11 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 93% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 159% more iron than sweet potato - sweet potato has 0.61mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both sweet potatoes and peanuts are high in potassium. Peanut has 88% more potassium than sweet potato - sweet potato has 337mg 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 sweet potato per 100 grams.
| Peanuts | Sweet Potatoes | |
|---|---|---|
| alpha linoleic acid | 0.026 G | 0.001 G |
| Total | 0.026 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than sweet potato per 100 grams.
| Peanuts | Sweet Potatoes | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 9.715 G | 0.013 G |
| Total | 9.719 G | 0.013 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Peanuts g
()
|
Daily Values (%) |
Sweet Potatoes g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 sweet potatoes or peanuts contain more calories in 100 grams?Peanut is high in calories and sweet potato has 90% less calories than peanut - sweet potato has 86 calories in 100g and peanut has 587 calories.
Does sweet potatoes or peanuts have more carbohydrates?
By weight, sweet potatoes and peanuts contain similar amounts of carbs - sweet potato has 20.1g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does sweet potatoes or peanuts contain more potassium?
Both sweet potatoes and peanuts are high in potassium. Peanut has 90% more potassium than sweet potato - sweet potato has 337mg of potassium in 100 grams and peanut has 634mg of potassium.