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.
Detailed nutritional comparison of yogurt 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: Yogurt (Yogurt, plain, whole milk) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Peanuts src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Yogurt or Peanuts .

Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Peanuts (Peanuts, all types, dry-roasted, without salt) .

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G Water G
G Starch G
G Alcohol 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.