Vegan 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 pasta, sprouted peas, nutritional yeast and wheat flour.

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, Soy Flour, Walnut, Mung Bean, , Lentils, Pecan, Oats, Chickpeas, Pistachio
plants and vegetables: Sprouted Peas, Dijon Mustard, Edamame, Spirulina, Lima Beans
The details of the top vegan 20 foods most nutritionally similar to peanuts are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to peanuts. Peanut flour, pasta, nutritional yeast, wheat flour and wheat germ are all high in calcium, dietary fiber, protein, potassium, niacin and or Vitamin B6.

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


Soy Flour

image of soy flour

Similarity: > 90%

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

For 100 grams of peanuts and soy flour:


Peanuts
(5/8 cup)
Soy Flour
(1.25 cup)
58
calcium (MG)
285
8.4
dietary fiber (G)
16
24
protein (G)
50
634
potassium (MG)
2090
14
niacin (MG)
3
0.47
Vitamin B6 (MG)
1.1
View More
0.932 | 0.932 | 11.51 Complete Comparison:
Soy Flour vs. Peanuts


Walnut

image of walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as peanuts, including dietary fiber, protein, saturated fat and calcium. Also, walnut contains more Vitamin C, iron and thiamin than peanuts.

For 100 grams of peanuts and walnut:


Peanuts
(5/8 cup)
Walnut
(7/8 cup)
58
calcium (MG)
98
8.4
dietary fiber (G)
6.7
24
protein (G)
15
634
potassium (MG)
441
14
niacin (MG)
1.1
0.47
Vitamin B6 (MG)
0.54
View More
0.93 | 0.93 | 6.28 Complete Comparison:
Walnut vs. Peanuts


Mung Bean

image of mung bean

Similarity: > 90%

Mung bean is high in many of the same nutrients as peanuts, including dietary fiber, protein, calcium and potassium. Moreover, mung bean contains more Vitamin C, Vitamin A, iron, thiamin and pantothenic acid than peanuts.

For 100 grams of peanuts and mung bean:


Peanuts
(5/8 cup)
Mung Bean
(1/2 cup)
58
calcium (MG)
132
8.4
dietary fiber (G)
16
24
protein (G)
24
634
potassium (MG)
1246
14
niacin (MG)
2.3
0.47
Vitamin B6 (MG)
0.38
View More
0.925 | 0.925 | 7.63 Complete Comparison:
Mung Bean vs. Peanuts






Similarity: > 90%

is high in many of the same nutrients as peanuts, including dietary fiber, protein, potassium and Vitamin B6. Also, contains more Vitamin A, iron and thiamin than peanuts.

For 100 grams of peanuts and :


Peanuts
(5/8 cup)

(5/8 cup)
58
calcium (MG)
7
8.4
dietary fiber (G)
7.3
24
protein (G)
9.4
634
potassium (MG)
287
14
niacin (MG)
3.6
0.47
Vitamin B6 (MG)
0.62
View More
0.922 | 0.922 | 0 Complete Comparison:
vs. Peanuts


Lentils

image of lentils

Similarity: > 90%

Lentils are also high in dietary fiber, protein and potassium. Also, lentils contains more Vitamin C, iron and folate than peanuts.

For 100 grams of peanuts and lentils:


Peanuts
(5/8 cup)
Lentils
(1/2 cup)
58
calcium (MG)
19
8.4
dietary fiber (G)
7.9
24
protein (G)
9
634
potassium (MG)
369
14
niacin (MG)
1.1
0.47
Vitamin B6 (MG)
0.18
View More
0.913 | 0.913 | 2.92 Complete Comparison:
Lentils vs. Peanuts


Pecan

image of pecan

Similarity: > 90%

Pecan is high in many of the same nutrients as peanuts, including dietary fiber, protein, saturated fat and calcium. Also, pecan contains more Vitamin C, iron and thiamin than peanuts.

For 100 grams of peanuts and pecan:


Peanuts
(5/8 cup)
Pecan
(7/8 cup)
58
calcium (MG)
70
8.4
dietary fiber (G)
9.6
24
protein (G)
9.2
634
potassium (MG)
410
14
niacin (MG)
1.2
0.47
Vitamin B6 (MG)
0.21
View More
0.912 | 0.912 | 6.12 Complete Comparison:
Pecan vs. Peanuts


Oats

image of oats

Similarity: > 90%

Oats are high in many of the same nutrients as peanuts, including dietary fiber, protein, calcium and potassium. Also, oats contains more iron and thiamin than peanuts.

For 100 grams of peanuts and oats:


Peanuts
(5/8 cup)
Oats
(5/8 cup)
58
calcium (MG)
54
8.4
dietary fiber (G)
11
24
protein (G)
17
634
potassium (MG)
429
14
niacin (MG)
0.96
0.47
Vitamin B6 (MG)
0.12
View More
0.912 | 0.912 | 6.04 Complete Comparison:
Oats vs. Peanuts


Chickpeas

image of chickpeas

Similarity: > 90%

Chickpeas are high in many of the same nutrients as peanuts, including dietary fiber, protein, calcium and potassium. Also, chickpeas contains more Vitamin C, iron and folate than peanuts.

For 100 grams of peanuts and chickpeas:


Peanuts
(5/8 cup)
Chickpeas
(5/8 cup)
58
calcium (MG)
49
8.4
dietary fiber (G)
7.6
24
protein (G)
8.9
634
potassium (MG)
291
14
niacin (MG)
0.53
0.47
Vitamin B6 (MG)
0.14
View More
0.909 | 0.909 | 3.16 Complete Comparison:
Chickpeas vs. Peanuts


Pistachio

image of pistachio

Similarity: > 90%

Pistachio is high in many of the same nutrients as peanuts, including dietary fiber, protein, saturated fat and calcium. Moreover, pistachio contains more Vitamin C, Vitamin A, iron and thiamin than peanuts.

For 100 grams of peanuts and pistachio:


Peanuts
(5/8 cup)
Pistachio
(7/8 cup)
58
calcium (MG)
107
8.4
dietary fiber (G)
10
24
protein (G)
21
634
potassium (MG)
1007
14
niacin (MG)
1.4
0.47
Vitamin B6 (MG)
1.1
View More
0.909 | 0.909 | 7.29 Complete Comparison:
Pistachio vs. Peanuts


plants and vegetables

Several plants and vegetables offer similar nutrients to peanuts including sprouted peas, dijon mustard, edamame, spirulina and lima beans.

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


Spirulina

image of spirulina

Similarity: > 90%

Spirulina is high in many of the same nutrients as peanuts, including dietary fiber, protein, calcium and potassium. Moreover, spirulina contains more Vitamin C, Vitamin A, iron, thiamin and riboflavin than peanuts.

For 100 grams of peanuts and spirulina:


Peanuts
(5/8 cup)
Spirulina
(14 tbsps)
58
calcium (MG)
120
8.4
dietary fiber (G)
3.6
24
protein (G)
57
634
potassium (MG)
1363
14
niacin (MG)
13
0.47
Vitamin B6 (MG)
0.36
View More
0.932 | 0.932 | 10.32 Complete Comparison:
Spirulina vs. Peanuts


Lima Beans

image of lima beans

Similarity: > 90%

Lima beans are also high in dietary fiber and potassium. Also, lima beans contains more Vitamin C, Vitamin A and iron than peanuts.

For 100 grams of peanuts and lima beans:


Peanuts
(5/8 cup)
Lima Beans
(5/8 cup)
58
calcium (MG)
34
8.4
dietary fiber (G)
4.9
24
protein (G)
6.8
634
potassium (MG)
467
14
niacin (MG)
1.5
0.47
Vitamin B6 (MG)
0.2
View More
0.926 | 0.926 | 3.18 Complete Comparison:
Lima Beans vs. Peanuts



Other Nutritional Substitutes