Peanuts vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sesame flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Peanuts 579
Seeds 333
Protein (g)
Peanuts 28.0
Seeds 50.1
Carbs (g)
Peanuts 17.5
Seeds 35.5
Fat (g)
Peanuts 49.0
Seeds 1.75
Fiber (g)
Peanuts 8.90
Seeds —
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 28.0g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 vs 579 kcal per 100g.
Which is more nutrient-dense?
Seeds, sesame flour, low-fat scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Peanuts | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 579 kcal | 333 kcal | +74% |
| Macronutrients | |||
| Water | 1.78 g | 7.10 g | -75% |
| Protein | 28.0 g | 50.1 g | -44% |
| Total lipid (fat) | 49.0 g | 1.75 g | +2702% |
| Carbohydrate, by difference | 17.5 g | 35.5 g | -51% |
| Fiber, total dietary | 8.90 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.55 g | 0.201 g | +3659% |
| Fatty acids, total monounsaturated | 22.1 g | 0.543 g | +3965% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.317 mg | 2.52 mg | -87% |
| Riboflavin (Vitamin B2) | 0.085 mg | 0.269 mg | -68% |
| Niacin (Vitamin B3) | 14.9 mg | 12.5 mg | +19% |
| Pantothenic acid (Vitamin B5) | 1.39 mg | 2.74 mg | -49% |
| Vitamin B-6 — Pyridoxine | 0.256 mg | 0.142 mg | +80% |
| Biotin (Vitamin B7) | 126 ug | 29.0 ug | +334% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 3.00 ug | -100% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 100 mg | 149 mg | -33% |
| Iron, Fe | 2.28 mg | 14.2 mg | -84% |
| Magnesium, Mg | 168 mg | 338 mg | -50% |
| Phosphorus, P | 387 mg | 757 mg | -49% |
| Potassium, K | 776 mg | 397 mg | +95% |
| Sodium, Na | 6.00 mg | 39.0 mg | -85% |
| Zinc, Zn | 2.00 mg | 10.0 mg | -80% |
| Copper, Cu | 0.661 mg | 1.42 mg | -54% |
| Manganese, Mn | 2.36 mg | 1.40 mg | +69% |
| Selenium, Se | 7.50 ug | — | |
| Other Nutrients | |||
| Energy | 2423 kj | 1393 kj | +74% |
| Ash | 3.72 g | 5.50 g | -32% |
| Folic acid (Vitamin B9 — synthetic) | 126 ug | 29.0 ug | +334% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 126 ug | 29.0 ug | +334% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 64.0 IU | -100% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.028 g | 0.004 g | +600% |
| SFA 16:0 (Palmitic acid) | 5.61 g | 0.128 g | +4282% |
| SFA 18:0 (Stearic acid) | 1.27 g | 0.060 g | +2022% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.044 g | 0.004 g | +1000% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 21.5 g | 0.536 g | +3913% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.517 g | 0.002 g | +25750% |
| Fatty acids, total polyunsaturated | 17.0 g | 0.630 g | +2600% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 17.0 g | 0.618 g | +2650% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.010 g | 0.011 g | -9% |
| Tryptophan (EAA) | 0.272 g | 1.10 g | -75% |
| Threonine (EAA) | 0.959 g | 2.08 g | -54% |
| Isoleucine (EAA, BCAA) | 0.985 g | 2.16 g | -54% |
| Leucine (EAA, BCAA) | 1.82 g | 3.84 g | -53% |
| Lysine (EAA) | 1.00 g | 1.61 g | -38% |
| Methionine (EAA) | 0.344 g | 1.66 g | -79% |
| Cystine (conditionally essential) | 0.359 g | 1.01 g | -65% |
| Phenylalanine (EAA) | 1.45 g | 2.66 g | -45% |
| Tyrosine (conditionally essential) | 1.14 g | 2.10 g | -46% |
| Valine (EAA, BCAA) | 1.17 g | 2.80 g | -58% |
| Arginine (conditionally essential) | 3.35 g | 7.44 g | -55% |
| Histidine (EAA) | 0.708 g | 1.48 g | -52% |
| Alanine | 1.11 g | 2.62 g | -58% |
| Aspartic acid | 3.42 g | 4.65 g | -27% |
| Glutamic acid | 5.85 g | 11.2 g | -48% |
| Glycine (conditionally essential) | 1.69 g | 3.43 g | -51% |
| Proline (conditionally essential) | 1.24 g | 2.29 g | -46% |
| Serine | 1.38 g | 2.73 g | -50% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Peanuts, spanish, oil-roasted, without salt nutrition facts Seeds, sesame flour, low-fat nutrition facts Compare other foods →
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