Food with Nutrition Similar to Peanuts


image of peanuts

Similar to Peanuts

A common and very nutrient dense legume, peanuts are an excellent source of dietary fiber, protein, potassium, niacin and Vitamin B6. It is also a good source of calcium. One cup of peanuts contains about 857 calories.

Many foods are similar nutritionally to peanuts, including whole wheat bread, pasta, chicken breast and salmon.

Unsurprisingly, the nutritional profile of peanut flour is almost identical to peanuts.

We compared the key nutrients in peanuts (calcium, dietary fiber, protein, potassium, niacin and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
nuts, grains and legumes: Peanut Flour, Pasta, Nutritional Yeast, Wheat Flour, Wheat Germ, Sunflower Seeds
baked goods: Whole Wheat Bread, Baguette, English Muffin
meats: Chicken Breast, Sausage, Turkey, Chicken, Lamb
seafood: Salmon, Trout, Canned Tuna
plants and vegetables: Sprouted Peas, Dijon Mustard, Edamame
The details of the top 20 foods most nutritionally similar to peanuts are below.

nuts, grains and legumes

Several seeds or grains offer similar nutrients to peanuts including peanut flour, pasta, nutritional yeast, wheat flour and wheat germ.

Peanut Flour

image of peanut flour

Similarity: > 95%

Peanut flour is high in many of the same nutrients as peanuts, including dietary fiber, protein, calcium and potassium. Moreover, peanut flour contains more iron, thiamin, riboflavin, pantothenic acid and folate than peanuts.

For 100 grams of peanuts and peanut flour:


Peanuts
(5/8 cup)
Peanut Flour
(1.75 cup)
58
calcium (MG)
140
8.4
dietary fiber (G)
16
24
protein (G)
52
634
potassium (MG)
1290
14
niacin (MG)
27
0.47
Vitamin B6 (MG)
0.5
View More
0.99 | 0.99 | 10.16 Complete Comparison:
Peanut Flour vs. Peanuts


Pasta

image of pasta

Similarity: > 95%

Pasta is high in many of the same nutrients as peanuts, including dietary fiber, protein, potassium and niacin. Moreover, pasta contains more iron, thiamin, riboflavin and folate than peanuts.

For 100 grams of peanuts and pasta:


Peanuts
(5/8 cup)
Pasta
(1 cup)
58
calcium (MG)
21
8.4
dietary fiber (G)
3.2
24
protein (G)
13
634
potassium (MG)
223
14
niacin (MG)
7.2
0.47
Vitamin B6 (MG)
0.14
View More
0.967 | 0.967 | 5.81 Complete Comparison:
Pasta vs. Peanuts


Nutritional Yeast

image of nutritional yeast

Similarity: > 95%

Nutritional yeast is high in many of the same nutrients as peanuts, including dietary fiber, protein, potassium and niacin. Moreover, nutritional yeast contains more iron, thiamin, riboflavin, pantothenic acid and folate than peanuts.

For 100 grams of peanuts and nutritional yeast:


Peanuts
(5/8 cup)
Nutritional Yeast
(25 tsps)
58
calcium (MG)
30
8.4
dietary fiber (G)
27
24
protein (G)
40
634
potassium (MG)
955
14
niacin (MG)
40
0.47
Vitamin B6 (MG)
1.5
View More
0.948 | 0.948 | 12.22 Complete Comparison:
Nutritional Yeast vs. Peanuts


Wheat Flour

image of wheat flour

Similarity: > 95%

Wheat flour is also high in dietary fiber, protein and niacin. Moreover, wheat flour contains more iron, thiamin, riboflavin and folate than peanuts.

For 100 grams of peanuts and wheat flour:


Peanuts
(5/8 cup)
Wheat Flour
(3/4 cup)
58
calcium (MG)
15
8.4
dietary fiber (G)
2.4
24
protein (G)
12
634
potassium (MG)
100
14
niacin (MG)
7.6
0.47
Vitamin B6 (MG)
0.04
View More
0.947 | 0.947 | 4.97 Complete Comparison:
Wheat Flour vs. Peanuts


Wheat Germ

image of wheat germ

Similarity: > 90%

Wheat germ is high in many of the same nutrients as peanuts, including dietary fiber, protein, potassium and niacin. Moreover, wheat germ contains more iron, thiamin, riboflavin, pantothenic acid and folate than peanuts.

For 100 grams of peanuts and wheat germ:


Peanuts
(5/8 cup)
Wheat Germ
(7/8 cup)
58
calcium (MG)
39
8.4
dietary fiber (G)
13
24
protein (G)
23
634
potassium (MG)
892
14
niacin (MG)
6.8
0.47
Vitamin B6 (MG)
1.3
View More
0.936 | 0.936 | 11.17 Complete Comparison:
Wheat Germ vs. Peanuts


Sunflower Seeds

image of sunflower seeds

Similarity: > 90%

Sunflower seeds are high in many of the same nutrients as peanuts, including dietary fiber, protein, saturated fat and calcium. Moreover, sunflower seeds contains more Vitamin C, iron, thiamin, riboflavin and pantothenic acid than peanuts.

For 100 grams of peanuts and sunflower seeds:


Peanuts
(5/8 cup)
Sunflower Seeds
(3/4 cup)
58
calcium (MG)
57
8.4
dietary fiber (G)
12
24
protein (G)
17
634
potassium (MG)
491
14
niacin (MG)
4.2
0.47
Vitamin B6 (MG)
0.81
View More
0.934 | 0.934 | 8.9 Complete Comparison:
Sunflower Seeds vs. Peanuts


baked goods


Whole Wheat Bread

image of whole wheat bread

Similarity: > 95%

Whole wheat bread is high in many of the same nutrients as peanuts, including dietary fiber, protein, calcium and potassium. Also, whole wheat bread contains more iron and thiamin than peanuts.

For 100 grams of peanuts and whole wheat bread:


Peanuts
(5/8 cup)
Whole Wheat Bread
(3.5 ounces)
58
calcium (MG)
103
8.4
dietary fiber (G)
7.4
24
protein (G)
13
634
potassium (MG)
230
14
niacin (MG)
4
0.47
Vitamin B6 (MG)
0.26
View More
0.968 | 0.968 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Peanuts


Baguette

image of baguette

Similarity: > 95%

Baguette is high in many of the same nutrients as peanuts, including dietary fiber, protein, calcium and niacin. Also, baguette contains more iron, thiamin and riboflavin than peanuts.

For 100 grams of peanuts and baguette:


Peanuts
(5/8 cup)
Baguette
(3.5 ounces)
58
calcium (MG)
52
8.4
dietary fiber (G)
2.2
24
protein (G)
11
634
potassium (MG)
117
14
niacin (MG)
4.8
0.47
Vitamin B6 (MG)
0.11
View More
0.957 | 0.957 | 4.11 Complete Comparison:
Baguette vs. Peanuts


English Muffin

image of english muffin

Similarity: > 95%

English muffin is also high in dietary fiber, protein and calcium. Also, english muffin contains more iron, thiamin and riboflavin than peanuts.

For 100 grams of peanuts and english muffin:


Peanuts
(5/8 cup)
English Muffin
(3.5 ounces)
58
calcium (MG)
178
8.4
dietary fiber (G)
4.6
24
protein (G)
8.7
634
potassium (MG)
186
14
niacin (MG)
3.4
0.47
Vitamin B6 (MG)
0.09
View More
0.948 | 0.948 | 3.84 Complete Comparison:
English Muffin vs. Peanuts


meats

Several meats offer similar nutrients to peanuts including chicken breast, sausage, turkey, chicken and lamb.

Chicken Breast

image of chicken breast

Similarity: > 95%

Chicken breast is high in many of the same nutrients as peanuts, including protein, potassium, niacin and Vitamin B6. Also, chicken breast contains more Vitamin A, Vitamin D and Vitamin B12 than peanuts.

For 100 grams of peanuts and chicken breast:


Peanuts
(5/8 cup)
Chicken Breast
(3/4 cup)
58
calcium (MG)
15
8.4
dietary fiber (G)
0
24
protein (G)
31
634
potassium (MG)
256
14
niacin (MG)
14
0.47
Vitamin B6 (MG)
0.6
View More
0.963 | 0.963 | 3.99 Complete Comparison:
Chicken Breast vs. Peanuts


Sausage

image of sausage

Similarity: > 95%

Sausage is high in many of the same nutrients as peanuts, including protein, saturated fat, potassium and niacin. Moreover, sausage contains more Vitamin A, Vitamin D, thiamin and Vitamin B12 than peanuts.

For 100 grams of peanuts and sausage:


Peanuts
(5/8 cup)
Sausage
(1.25 link)
58
calcium (MG)
13
8.4
dietary fiber (G)
0
24
protein (G)
18
634
potassium (MG)
339
14
niacin (MG)
6.3
0.47
Vitamin B6 (MG)
0.37
View More
0.958 | 0.958 | 4.09 Complete Comparison:
Sausage vs. Peanuts


Turkey

image of turkey

Similarity: > 95%

Turkey is high in many of the same nutrients as peanuts, including protein, potassium, niacin and Vitamin B6. Moreover, turkey contains more Vitamin A, Vitamin D, riboflavin and Vitamin B12 than peanuts.

For 100 grams of peanuts and turkey:


Peanuts
(5/8 cup)
Turkey
(3.5 ounces)
58
calcium (MG)
14
8.4
dietary fiber (G)
0
24
protein (G)
29
634
potassium (MG)
239
14
niacin (MG)
9.6
0.47
Vitamin B6 (MG)
0.62
View More
0.955 | 0.955 | 4.38 Complete Comparison:
Turkey vs. Peanuts


Chicken

image of chicken

Similarity: > 95%

Chicken is high in many of the same nutrients as peanuts, including protein, potassium, niacin and Vitamin B6. Also, chicken contains more riboflavin and Vitamin B12 than peanuts.

For 100 grams of peanuts and chicken:


Peanuts
(5/8 cup)
Chicken
(3.5 ounces)
58
calcium (MG)
8
8.4
dietary fiber (G)
0
24
protein (G)
23
634
potassium (MG)
677
14
niacin (MG)
7.1
0.47
Vitamin B6 (MG)
0.54
View More
0.955 | 0.955 | 3.86 Complete Comparison:
Chicken vs. Peanuts


Lamb

image of lamb

Similarity: > 90%

Lamb is high in many of the same nutrients as peanuts, including protein, saturated fat, potassium and niacin. Also, lamb contains more Vitamin B12 than peanuts.

For 100 grams of peanuts and lamb:


Peanuts
(5/8 cup)
Lamb
(3.5 ounces)
58
calcium (MG)
22
8.4
dietary fiber (G)
0
24
protein (G)
25
634
potassium (MG)
339
14
niacin (MG)
6.7
0.47
Vitamin B6 (MG)
0.14
View More
0.944 | 0.944 | 4.83 Complete Comparison:
Lamb vs. Peanuts


seafood


Salmon

image of salmon

Similarity: > 95%

Salmon is high in many of the same nutrients as peanuts, including protein, potassium, niacin and Vitamin B6. Also, salmon contains more Vitamin A, Vitamin D and Vitamin B12 than peanuts.

For 100 grams of peanuts and salmon:


Peanuts
(5/8 cup)
Salmon
(3.5 ounces)
58
calcium (MG)
7
8.4
dietary fiber (G)
0
24
protein (G)
21
634
potassium (MG)
366
14
niacin (MG)
8
0.47
Vitamin B6 (MG)
0.61
View More
0.961 | 0.961 | 5.19 Complete Comparison:
Salmon vs. Peanuts


Trout

image of trout

Similarity: > 95%

Trout is high in many of the same nutrients as peanuts, including protein, potassium, niacin and Vitamin B6. Also, trout contains more Vitamin C, Vitamin A and Vitamin B12 than peanuts.

For 100 grams of peanuts and trout:


Peanuts
(5/8 cup)
Trout
(3/4 cup)
58
calcium (MG)
31
8.4
dietary fiber (G)
0
24
protein (G)
24
634
potassium (MG)
463
14
niacin (MG)
6.8
0.47
Vitamin B6 (MG)
0.38
View More
0.958 | 0.958 | 4.58 Complete Comparison:
Trout vs. Peanuts


Canned Tuna

image of canned tuna

Similarity: > 90%

Canned tuna is also high in protein, potassium and niacin. Also, canned tuna contains more Vitamin A and Vitamin B12 than peanuts.

For 100 grams of peanuts and canned tuna:


Peanuts
(5/8 cup)
Canned Tuna
(3.5 ounces)
58
calcium (MG)
14
8.4
dietary fiber (G)
0
24
protein (G)
24
634
potassium (MG)
237
14
niacin (MG)
5.8
0.47
Vitamin B6 (MG)
0.22
View More
0.944 | 0.944 | 3.4 Complete Comparison:
Canned Tuna vs. Peanuts


plants and vegetables


Sprouted Peas

image of sprouted peas

Similarity: > 95%

Sprouted peas are also high in protein and potassium. Moreover, sprouted peas contains more Vitamin C, iron, thiamin and folate than peanuts.

For 100 grams of peanuts and sprouted peas:


Peanuts
(5/8 cup)
Sprouted Peas
(7/8 cup)
58
calcium (MG)
36
8.4
dietary fiber (G)
0
24
protein (G)
8.8
634
potassium (MG)
381
14
niacin (MG)
3.1
0.47
Vitamin B6 (MG)
0.27
View More
0.961 | 0.961 | 2.96 Complete Comparison:
Sprouted Peas vs. Peanuts


Dijon Mustard

image of dijon mustard

Similarity: > 90%

Dijon mustard is high in many of the same nutrients as peanuts, including dietary fiber, protein, calcium and potassium. Moreover, dijon mustard contains more Vitamin C, iron, thiamin and folate than peanuts.

For 100 grams of peanuts and dijon mustard:


Peanuts
(5/8 cup)
Dijon Mustard
(50 tsps)
58
calcium (MG)
266
8.4
dietary fiber (G)
12
24
protein (G)
26
634
potassium (MG)
738
14
niacin (MG)
4.7
0.47
Vitamin B6 (MG)
0.4
View More
0.937 | 0.937 | 10.48 Complete Comparison:
Dijon Mustard vs. Peanuts


Edamame

image of edamame

Similarity: > 90%

Edamame is high in many of the same nutrients as peanuts, including dietary fiber, protein, calcium and potassium. Moreover, edamame contains more Vitamin C, Vitamin A, iron and folate than peanuts.

For 100 grams of peanuts and edamame:


Peanuts
(5/8 cup)
Edamame
(5/8 cup)
58
calcium (MG)
63
8.4
dietary fiber (G)
5.2
24
protein (G)
12
634
potassium (MG)
436
14
niacin (MG)
0.92
0.47
Vitamin B6 (MG)
0.1
View More
0.936 | 0.936 | 3.97 Complete Comparison:
Edamame vs. Peanuts



Other Nutritional Substitutes