Plain or Peanut Chocolate?

Was recently lured into a philosophical discussion, debating the relative nutritional values of peanut M&Ms versus plain (chocolate) M&Ms. Always willing to investigate nutrition information for the public good, we promised to provide our findings. So, here goes.

Peanuts are generally more nutrient-dense than semisweet chocolate, with larger amounts of protein, healthy monounsaturated fats, fiber, niacin (a B vitamin) and vitamin E, with some calcium and potassium. Dark chocolate provides magnesium and iron but does not have any protein or fiber. Peanuts improve sustained satiety (you’ll feel fuller longer), while dark chocolate contains more antioxidants (linked to improved immune function and heart health).

Most chocolate and all peanuts are high in calories and fat. Peanuts have more B vitamins. Vitamin E, calcium and protein. Both chocolate and peanuts are high in calories. Peanuts have 10% more calories than semisweet chocolate – semisweet chocolate has 517 calories in 100g (about 3 ounces) and peanuts have 587 calories.

By weight, semisweet chocolate is higher in carbohydrates. Peanuts have about 70% fewer carbohydrates than semisweet chocolate. Of course, there are combinations of chocolate and peanuts, such as peanut M&Ms or chocolate peanut butter cups, meaning their nutritional value is combined.

So, peanuts and chocolate have some nutrition to offer, as well as fats and sugar. In an effort to improve the nutrient value of a snack food while minimizing calories, students in the Food, Bioprocessing and Nutrition Sciences Department at North Carolina State University found a way to use peanut skins, which contain no calories, to fortify milk chocolate. Peanut skins contain phenolic compounds shown to reduce inflammation and act as natural antioxidants and antimicrobials.

Peanut skins add a bitter taste to foods, so skins are usually removed while processing peanuts for snack foods or peanut butter. These removed skins are a major source of processing waste for the food industry. Peanut skin can be used in animal feed, but the levels must be low to have the animals reject the feed due to a bitter taste. This leaves the peanut industry with a large amount of peanut skin waste with little to no commercial value.

Using peanut skins to “fortify” chocolate could be one way to use the excess waste. Due to the possibility of allergic reactions, any product using peanut skin would need to be labeled so consumers may make safe food selections.

Until this type of product becomes widely available, let’s work with what we have. Peanut M&Ms have more nutrients, including protein, fiber and healthy fats, compared to milk chocolate M&Ms, making them a slightly better choice. Peanut M&Ms have about 3 grams of protein, 13 grams of fat (that’s high!), 1g of fiber and some fiber, magnesium and Vitamin E per serving. Both types of M&Ms are high in sugar.

Milk chocolate M&Ms are primarily sugar and fat, with no fiber or protein. While Peanut M&Ms are more nutrient-dense, they remain a high-calorie, high-sugar candy.

For that occasional indulgence, we would consider a dark chocolate option. For example, the Lindt Company produces a 70% dark chocolate option. In addition to lower sugar amounts per serving, dark chocolate contains antioxidants, some protein, fiber and minerals, including iron, calcium, magnesium, potassium and zinc.

For many people, chocolate and peanuts translate into “peanut butter cups.” These are another option that provides the nutrient benefits of Peanut M&Ms, as peanuts are their second most abundant ingredient.

This means peanut butter cups have at least some of the nutrients that peanuts have, including calcium, niacin, iron, potassium, zinc, selenium and vitamin E. The candy’s smaller size and individual portions can possibly make moderation a bit easier.

One serving of Reese’s Miniature Cups contains approximately 13 grams of added sugars, but the fiber content within the candy may help to slow down blood glucose elevations after consumption, but only with minimal consumption. If dark chocolate versions are available, these would be a better option, as they’ll add the nutrients found in dark chocolate.

And just in case you were asking, yes, there is a difference in nutrition for peanut butter versus peanuts. Peanut butter is higher in vitamin B6, yet peanuts are higher in copper, vitamin B1, folate, iron, fiber, vitamin B5, manganese and zinc. Peanuts cover your daily copper needs 80% more than peanut butter. Peanut butter contains 2 times more saturated fat than peanuts.

While peanut butter contains 10.325g of saturated fat, peanuts contain only 6.279g. Peanut butter has more vitamin B3 and vitamin E; however, cocoa solids are higher in copper, iron, fiber, manganese, magnesium, phosphorus, zinc and potassium. Peanut butter has 91 times more vitamin E than cocoa solids. While peanut butter has 9.1mg of vitamin E, cocoa solids have only 0.1mg.

Hoping that this overview will be helpful when considering how to stock your “treat” drawer!

Please contact the writer at foodprof2@gmail.com for health and nutrition questions and for ideas for future columns.