Peanut Flour vs. Cashews
Nutrition comparison of Peanut Flour and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and cashews:
- Both cashews and peanut flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Peanut flour has more riboflavin, niacin, pantothenic acid and folate.
- Peanut flour is an excellent source of calcium.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cashews and peanut flour are high in calories. Cashew has 69% more calories than peanut flour - cashew has 553 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is much heavier in protein, heavier in carbs and much lighter in fat compared to cashews per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Cashews | |
|---|---|---|
| Protein | 59% | 13% |
| Carbohydrates | 39% | 21% |
| Fat | 2% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both cashews and peanut flour are high in carbohydrates. Cashew is very similar to cashew for carbohydrates - cashew has 30.2g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both cashews and peanut flour are high in dietary fiber. Peanut flour has 379% more dietary fiber than cashew - cashew has 3.3g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Cashews and peanut flour contain similar amounts of sugar - cashew has 5.9g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both cashews and peanut flour are high in protein. Peanut flour has 186% more protein than cashew - cashew has 18.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and peanut flour has 99% less saturated fat than cashew - cashew has 7.8g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin C
Cashews and peanut flour contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Cashews and peanut flour contain similar amounts of Vitamin E - cashew has 0.9mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Cashew has more Vitamin K than peanut flour - cashew has 34.1ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more riboflavin, niacin, pantothenic acid and folate. Both peanut flour and cashews contain significant amounts of thiamin and Vitamin B6.
| Peanut Flour | Cashews | |
|---|---|---|
| Thiamin | 0.7 MG | 0.423 MG |
| Riboflavin | 0.48 MG | 0.058 MG |
| Niacin | 27 MG | 1.062 MG |
| Pantothenic acid | 2.744 MG | 0.864 MG |
| Vitamin B6 | 0.504 MG | 0.417 MG |
| Folate | 248 UG | 25 UG |
Minerals
calcium
Peanut flour is an excellent source of calcium and it has 278% more calcium than cashew - cashew has 37mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both cashews and peanut flour are high in iron. Cashew has 218% more iron than peanut flour - cashew has 6.7mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both cashews and peanut flour are high in potassium. Peanut flour has 95% more potassium than cashew - cashew has 660mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Cashews | |
|---|---|---|
| linoleic acid | 0.143 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.143 G | 8.048 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Cashews (Nuts, cashew nuts, raw) .
Peanut Flour g
()
|
Daily Values (%) |
Cashews g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cashews or peanut flour contain more calories in 100 grams?Both cashews and peanut flour are high in calories. Cashew has 70% more calories than peanut flour - cashew has 553 calories in 100g and peanut flour has 327 calories.
Is cashews or peanut flour better for protein?
Both cashews and peanut flour are high in protein. Peanut flour has 190% more protein than cashew - cashew has 18.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Does cashews or peanut flour have more carbohydrates?
By weight, both cashews and peanut flour are high in carbohydrates. cashew is very similar to cashew for carbohydrates - cashew has 30.2g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does cashews or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 280% more calcium than cashew - cashew has 37mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does cashews or peanut flour contain more iron?
Both cashews and peanut flour are high in iron. Cashew has 220% more iron than peanut flour - cashew has 6.7mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does cashews or peanut flour contain more potassium?
Both cashews and peanut flour are high in potassium. Peanut flour has 100% more potassium than cashew - cashew has 660mg of potassium in 100 grams and peanut flour has 1290mg of potassium.