Yogurt vs. Peanuts
Nutrition comparison of Yogurt and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and peanuts:
- Both yogurt and peanuts are high in calcium.
- Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Peanut has signficantly more iron than yogurt.
- Peanut is an excellent source of dietary fiber, potassium and protein.
- Yogurt has 3.5 times less carbohydrates than peanut.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and yogurt has 90% less calories than peanut - yogurt has 61 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, yogurt is heavier in protein, heavier in carbs and much lighter in fat compared to peanuts per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Peanuts | |
|---|---|---|
| Protein | 22% | 16% |
| Carbohydrates | 30% | 14% |
| Fat | 48% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 3.5 times less carbohydrates than peanut - yogurt has 4.7g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than yogurt - peanut has 8.4g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and peanuts contain similar amounts of sugar - yogurt has 4.7g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 602% more protein than yogurt - yogurt has 3.5g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and yogurt has 73% less saturated fat than peanut - yogurt has 2.1g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and yogurt are low in trans fat - peanut has 0.03g of trans fat per 100 grams and yogurt does not contain significant amounts.
cholesterol
Peanut has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and peanut does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and peanuts contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and peanut does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than peanut - yogurt has 27ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin D
Yogurt and peanuts contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 81 times more Vitamin E than yogurt - yogurt has 0.06mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Yogurt and peanuts contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12. Both yogurt and peanuts contain significant amounts of riboflavin.
| Yogurt | Peanuts | |
|---|---|---|
| Thiamin | 0.029 MG | 0.152 MG |
| Riboflavin | 0.142 MG | 0.197 MG |
| Niacin | 0.075 MG | 14.355 MG |
| Pantothenic acid | 0.389 MG | 1.011 MG |
| Vitamin B6 | 0.032 MG | 0.466 MG |
| Folate | 7 UG | 97 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both yogurt and peanuts are high in calcium. Yogurt has 109% more calcium than peanut - yogurt has 121mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has signficantly more iron than yogurt - yogurt has 0.05mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 309% more potassium than yogurt - yogurt has 155mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both yogurt and peanuts contain significant amounts of alpha linoleic acid (ALA).
| Yogurt | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.026 G |
| Total | 0.027 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than yogurt per 100 grams.
| Yogurt | Peanuts | |
|---|---|---|
| linoleic acid | 0.065 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.065 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.
Yogurt g
()
|
Daily Values (%) |
Peanuts 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 | |||
FAQ
Does yogurt or peanuts contain more calories in 100 grams?Peanut is high in calories and yogurt has 90% less calories than peanut - yogurt has 61 calories in 100g and peanut has 587 calories.
Does yogurt or peanuts contain more calcium?
Both yogurt and peanuts are high in calcium. Yogurt has 110% more calcium than peanut - yogurt has 121mg of calcium in 100 grams and peanut has 58mg of calcium.
Does yogurt or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 310% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and peanut has 634mg of potassium.