Peanuts: Nutrient Profile
What is Peanuts richest in? Below are the vitamins, minerals and amino acids that 100 g of Peanuts delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Peanuts: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B3 (Niacin) | 12 mg | 🟢 76% | Energy, skin & nerves |
| 2 | Vitamin B9 (Folate) | 240 mcg DFE | 🟢 60% | Cell division; pregnancy |
| 3 | Vitamin E | 8.3 mg | 🟢 56% | Protects cells (antioxidant) |
| 4 | Vitamin B1 (Thiamine) | 0.6 mg | 🟢 53% | Turns carbs into energy |
| 5 | Vitamin B5 (Pantothenic Acid) | 1.8 mg | 🟡 35% | Energy metabolism |
| 6 | Vitamin B6 | 0.3 mg | 🟡 20% | Brain & metabolism |
| 7 | Vitamin B2 (Riboflavin) | 0.1 mg | 🟡 10% | Energy & cell health |
| Minerals | ||||
| 1 | Copper | 1.1 mg | 🟢 127% | Iron use; connective tissue |
| 2 | Manganese | 1.9 mg | 🟢 84% | Bone & metabolism |
| 3 | Magnesium | 168 mg | 🟡 40% | Muscle, nerves & energy |
| 4 | Phosphorus | 376 mg | 🟡 30% | Bones & cellular energy |
| 5 | Zinc | 3.3 mg | 🟡 30% | Immunity & healing |
| 6 | Iron | 4.6 mg | 🟡 25% | Carries oxygen in blood |
| 7 | Potassium | 705 mg | 🟡 15% | Blood pressure & fluid balance |
| 8 | Selenium | 7.2 mcg | 🟡 13% | Antioxidant & thyroid |
| Amino Acids — ranked by amount (no Daily Value) | ||||
| 1 | Glutamic acid | 5.4 g | 🟢 | Brain signaling (glutamate) |
| 2 | Aspartic acid | 3.1 g | 🟢 | Cellular energy & detox |
| 3 | Arginine | 3.1 g | 🟢 | Blood flow (nitric oxide) |
| 4 | Leucine | 1.7 g | 🟡 | Builds muscle (BCAA) |
| 5 | Glycine | 1.6 g | 🟡 | Collagen, calm & sleep |
| 6 | Phenylalanine | 1.4 g | 🟡 | Dopamine & focus |
| 7 | Serine | 1.3 g | 🟡 | Cell membranes & brain |
| 8 | Proline | 1.1 g | 🟡 | Collagen & joints |
| 9 | Valine | 1.1 g | 🟡 | Muscle & energy (BCAA) |
| 10 | Tyrosine | 1.1 g | 🟡 | Dopamine & thyroid |
| 11 | Alanine | 1.0 g | 🟡 | Energy (glucose cycle) |
| 12 | Lysine | 0.9 g | 🟡 | Collagen & immunity |
| 13 | Isoleucine | 0.9 g | 🟡 | Muscle & energy (BCAA) |
| 14 | Threonine | 0.9 g | 🟡 | Collagen & gut lining |