Crackers vs Peanuts: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Peanuts is generally healthier
Peanuts comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (26g vs 6g), more fiber (9g vs 2g), less sodium (18mg vs 735mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Crackers
421 kcal
More Protein
Peanuts
26g
More Fiber
Peanuts
9g
Less Sugar
Crackers
1.5g
Visual Comparison
Side-by-Side Nutrition Table
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Crackers
Peanuts
Diet Compatibility
Crackers
Peanuts
When to Choose Crackers
- ✓Lower in calories (421 vs 567)
- ✓Less sugar (1.5g vs 4.7g)
Common Uses
When to Choose Peanuts
- ✓Higher in protein (26g vs 6g)
- ✓More fiber (9g vs 2g)
- ✓Lower in carbs (16g vs 71g)
- ✓Lower sodium (18mg vs 735mg)
Common Uses
Crackers vs Peanuts: Nutritional Analysis
Peanuts is more calorie-dense at 567 calories per 100g compared to 421 for Crackers, a difference of 146 calories. On the protein front, Peanuts delivers more with 26g per 100g versus 6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Crackers and Peanuts tell different nutritional stories. Crackers provides 71g of carbohydrates, 11g of fat, and 2g of fiber per 100g, while Peanuts contains 16g carbs, 49g fat, and 9g fiber. The higher fiber content in Peanuts supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Crackers contains 1.5g while Peanuts has 4.7g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Crackers is the lower-calorie choice at 421 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Peanuts provides more protein (26g/100g), supporting muscle repair and growth.
- For sustained energy: Peanuts offers more fiber (9g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Crackers or Peanuts?
Peanuts has more calories with 567 kcal per 100g, compared to Crackers with 421 kcal. That's a difference of 146 calories per 100g serving.
Is Crackers healthier than Peanuts?
Based on our nutritional analysis, Peanuts is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Peanuts has 567 calories, 26g protein, and 9g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Crackers and Peanuts?
Peanuts has more protein with 26g per 100g, compared to Crackers with 6g. Peanuts provides 20.0g more protein per 100g serving.
Which is better for weight loss, Crackers or Peanuts?
For weight loss, Crackers is the better choice with only 421 calories per 100g compared to 567 calories in Peanuts. Peanuts also offers 9g of fiber per 100g, which helps you feel fuller longer.
Does Crackers or Peanuts have fewer carbs?
Peanuts has fewer carbs with 16g per 100g, compared to Crackers with 71g. If you're following a low-carb diet, Peanuts is the better option with 55.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.