First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Peanuts | Greek yogurt |
| Nutrient | peanuts | greek yogurt |
| Protein | 9g | 26g |
| Carbohydrate | 6g | 23g |
| Fiber | 3g | 1g |
| Fat | 17g | 1g |
| Monounsat. Fat | 9g | 1g |
| Polyunsat. Fat | 5g | 0g |
| Saturated Fat | 2g | 1g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | peanuts | greek yogurt |
| Choline | 4% | 0% |
| Vitamin A | 0% | 0% |
| Vitamin C | 0% | 0% |
| Vitamin E | 24% | 0% |
| Vitamin K | 0% | 0% |
Peanuts have significantly more Vitamins E than greek yogurt. Peanuts are a good source of Vitamin E, Thiamin, Niacin, Phosphorus, Iron. Greek yogurt are a great source of Riboflavin, Vitamin B12, Calcium, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | peanuts | greek yogurt |
| Vitamin B1 | 23% | 8% |
| Vitamin B2 | 4% | 60% |
| Vitamin B3 | 36% | 5% |
| Vitamin B5 | 13% | 0% |
| Vitamin B6 | 11% | 14% |
| Vitamin B12 | 0% | 99% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | peanuts | greek yogurt |
| Sodium | 0% | 7% |
| Potasium | 7% | 10% |
| Calcium | 6% | 60% |
| Magnesium | 17% | 9% |
| Phosphorus | 23% | 61% |
| Iron | 27% | 2% |
| Manganese | 30% | 0% |
| Selenium | 6% | 0% |
| Copper | 40% | 0% |
| Zinc | 12% | 15% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
