Peanut Flour vs. Chia Seeds

Nutrition comparison of Peanut Flour and Chia Seeds

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of peanut flour versus chia seeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in peanut flour and chia seeds:

  • Both chia seeds and peanut flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Peanut flour has 51.8 times less saturated fat than chia seed.
  • Peanut flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of peanut flour and chia seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Chia Seeds (Seeds, chia seeds, dried) . Have a correction or suggestions? Shoot us an email.

Image of Peanut Flour src
Image of Chia Seeds src

Calories and Carbs

calories

Both chia seeds and peanut flour are high in calories. Chia seed has 49% more calories than peanut flour - chia seed has 486 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 chia seeds per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for chia seeds, 13:33:54 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanut Flour Chia Seeds
Protein 59% 13%
Carbohydrates 39% 33%
Fat 2% 54%
Alcohol ~ ~

carbohydrates

Both chia seeds and peanut flour are high in carbohydrates. Chia seed has 21% more carbohydrates than peanut flour - chia seed has 42.1g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.

dietary fiber

Both chia seeds and peanut flour are high in dietary fiber. Chia seed has 118% more dietary fiber than peanut flour - chia seed has 34.4g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.

sugar

Chia seed has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and chia seed does not contain significant amounts.

Protein

protein

Both chia seeds and peanut flour are high in protein. Peanut flour has 216% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and peanut flour has 52.2g of protein.

Fat

saturated fat

Peanut flour has 51.8 times less saturated fat than chia seed - chia seed has 3.3g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.

trans fat

Both chia seeds and peanut flour are low in trans fat - chia seed has 0.14g of trans fat per 100 grams and peanut flour does not contain significant amounts.

Vitamins

Vitamin C

Chia seed has more Vitamin C than peanut flour - chia seed has 1.6mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.

Vitamin A

Chia seed has more Vitamin A than peanut flour - chia seed has 16.2ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.

Vitamin E

Chia seeds and peanut flour contain similar amounts of Vitamin E - chia seed has 0.5mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.

The B Vitamins

Peanut flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both peanut flour and chia seeds contain significant amounts of thiamin.

Peanut Flour Chia Seeds
Thiamin 0.7 MG 0.62 MG
Riboflavin 0.48 MG 0.17 MG
Niacin 27 MG 8.83 MG
Pantothenic acid 2.744 MG ~
Vitamin B6 0.504 MG ~
Folate 248 UG 49 UG

Minerals

calcium

Both chia seeds and peanut flour are high in calcium. Chia seed has 351% more calcium than peanut flour - chia seed has 631mg of calcium per 100 grams and peanut flour has 140mg of calcium.

iron

Both chia seeds and peanut flour are high in iron. Chia seed has 268% more iron than peanut flour - chia seed has 7.7mg of iron per 100 grams and peanut flour has 2.1mg of iron.

potassium

Both chia seeds and peanut flour are high in potassium. Peanut flour has 217% more potassium than chia seed - chia seed has 407mg of potassium per 100 grams and peanut flour has 1290mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, chia seed has more linoleic acid than peanut flour per 100 grams.

Peanut Flour Chia Seeds
linoleic acid 0.143 G 5.835 G
other omega 6 ~ 0.093 G
Total 0.143 G 5.928 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 Chia Seeds (Seeds, chia seeds, dried) .

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FAQ

Does chia seeds or peanut flour contain more calories in 100 grams?
Both chia seeds and peanut flour are high in calories. Chia seed has 50% more calories than peanut flour - chia seed has 486 calories in 100g and peanut flour has 327 calories.

Is chia seeds or peanut flour better for protein?
Both chia seeds and peanut flour are high in protein. Peanut flour has 220% more protein than chia seed - chia seed has 16.5g of protein per 100 grams and peanut flour has 52.2g of protein.

Does chia seeds or peanut flour have more carbohydrates?
By weight, both chia seeds and peanut flour are high in carbohydrates. chia seed has 20% more carbohydrates than peanut flour - chia seed has 42.1g of carbs for 100g and peanut flour has 34.7g of carbohydrates.

Does chia seeds or peanut flour contain more calcium?
Both chia seeds and peanut flour are high in calcium. Chia seed has 350% more calcium than peanut flour - chia seed has 631mg of calcium in 100 grams and peanut flour has 140mg of calcium.

Does chia seeds or peanut flour contain more iron?
Both chia seeds and peanut flour are high in iron. Chia seed has 270% more iron than peanut flour - chia seed has 7.7mg of iron in 100 grams and peanut flour has 2.1mg of iron.

Does chia seeds or peanut flour contain more potassium?
Both chia seeds and peanut flour are high in potassium. Peanut flour has 220% more potassium than chia seed - chia seed has 407mg of potassium in 100 grams and peanut flour has 1290mg of potassium.