Whole Wheat Bread vs. Peanuts

Nutrition comparison of Whole Wheat Bread and Peanuts


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

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

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

  • Both whole wheat bread and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
  • Peanut has more niacin and pantothenic acid.
  • Whole wheat bread is a great source of iron.
Detailed nutritional comparison of whole wheat 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Bread src
Image of Peanuts src

Calories and Carbs

calories

Both whole wheat bread and peanuts are high in calories. Peanut has 122% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and peanut has 587 calories.

Whole Wheat Bread Peanuts
Protein 20% 16%
Carbohydrates 65% 13%
Fat 14% 71%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and peanut has 51% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both whole wheat bread and peanuts are high in dietary fiber. Peanut has 14% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Whole wheat bread and peanuts contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and peanut has 4.9g of sugar.

Protein

protein

Both whole wheat bread and peanuts are high in protein. Peanut has 82% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Peanut is high in saturated fat and whole wheat bread has 89% less saturated fat than peanut - whole wheat bread has 0.87g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and whole wheat bread are low in trans fat - peanut has 0.03g of trans fat per 100 grams and whole wheat bread does not contain significant amounts.

Vitamins

Vitamin C

Whole wheat bread and peanuts contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and peanut does not contain significant amounts.

Vitamin E

Peanut has 12 times more Vitamin E than whole wheat bread - whole wheat bread has 0.37mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

Whole wheat bread and peanuts contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and peanut does not contain significant amounts.

The B Vitamins

Peanut has more niacin and pantothenic acid. Both whole wheat bread and peanuts contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.

Whole Wheat Bread Peanuts
Thiamin 0.279 MG 0.152 MG
Riboflavin 0.131 MG 0.197 MG
Niacin 4.042 MG 14.355 MG
Pantothenic acid 0.336 MG 1.011 MG
Vitamin B6 0.263 MG 0.466 MG
Folate 75 UG 97 UG

Minerals

calcium

Both whole wheat bread and peanuts are high in calcium. Whole wheat bread has 78% more calcium than peanut - whole wheat bread has 103mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Whole wheat bread is a great source of iron and it has 58% more iron than peanut - whole wheat bread has 2.5mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both whole wheat bread and peanuts are high in potassium. Peanut has 176% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Whole Wheat Bread Peanuts
alpha linoleic acid 0.205 G 0.026 G
Total 0.205 G 0.026 G

omega 6s

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

Whole Wheat Bread Peanuts
other omega 6 ~ 0.004 G
linoleic acid 1.667 G 9.715 G
Total 1.667 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Peanuts (Peanuts, all types, dry-roasted, without salt) .

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FAQ

Does whole wheat bread or peanuts contain more calories in 100 grams?
Both whole wheat bread and peanuts are high in calories. Peanut has 120% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and peanut has 587 calories.

Does whole wheat bread or peanuts have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and peanut has 50% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and peanut has 21.3g of carbohydrates.

Does whole wheat bread or peanuts contain more calcium?
Both whole wheat bread and peanuts are high in calcium. Whole wheat bread has 80% more calcium than peanut - whole wheat bread has 103mg of calcium in 100 grams and peanut has 58mg of calcium.

Does whole wheat bread or peanuts contain more potassium?
Both whole wheat bread and peanuts are high in potassium. Peanut has 180% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and peanut has 634mg of potassium.