Peanut Flour vs. Cocoa Powder
Nutrition comparison of Peanut Flour and Cocoa Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
cocoa powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and cocoa powder:
- Both cocoa powder and peanut flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Cocoa powder has 3.7 times less sugar than peanut flour.
- Peanut flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Cocoa Powder (Cocoa, dry powder, unsweetened) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both cocoa powder and peanut flour are high in calories. Peanut flour has 43% more calories than cocoa powder - cocoa powder has 228 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is much heavier in protein, lighter in carbs and much lighter in fat compared to cocoa powder per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for cocoa powder, 18:54:29 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Cocoa Powder | |
|---|---|---|
| Protein | 59% | 18% |
| Carbohydrates | 39% | 54% |
| Fat | 2% | 29% |
| Alcohol | ~ | ~ |
carbohydrates
Both cocoa powder and peanut flour are high in carbohydrates. Cocoa powder has 67% more carbohydrates than peanut flour - cocoa powder has 57.9g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both cocoa powder and peanut flour are high in dietary fiber. Cocoa powder has 134% more dietary fiber than peanut flour - cocoa powder has 37g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Cocoa powder has 3.7 times less sugar than peanut flour - cocoa powder has 1.8g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both cocoa powder and peanut flour are high in protein. Peanut flour has 166% more protein than cocoa powder - cocoa powder has 19.6g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Cocoa powder is high in saturated fat and peanut flour has 99% less saturated fat than cocoa powder - cocoa powder has 8.1g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin E
Cocoa powder and peanut flour contain similar amounts of Vitamin E - cocoa powder has 0.1mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Cocoa powder and peanut flour contain similar amounts of Vitamin K - cocoa powder has 2.5ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both peanut flour and cocoa powder contain significant amounts of riboflavin.
| Peanut Flour | Cocoa Powder | |
|---|---|---|
| Thiamin | 0.7 MG | 0.078 MG |
| Riboflavin | 0.48 MG | 0.241 MG |
| Niacin | 27 MG | 2.185 MG |
| Pantothenic acid | 2.744 MG | 0.254 MG |
| Vitamin B6 | 0.504 MG | 0.118 MG |
| Folate | 248 UG | 32 UG |
Minerals
calcium
Both cocoa powder and peanut flour are high in calcium. Peanut flour has a little more calcium (9%) than cocoa powder by weight - cocoa powder has 128mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both cocoa powder and peanut flour are high in iron. Cocoa powder has 560% more iron than peanut flour - cocoa powder has 13.9mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both cocoa powder and peanut flour are high in potassium. Cocoa powder has 53% more potassium than - cocoa powder has 1524mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, cocoa powder has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Cocoa Powder | |
|---|---|---|
| linoleic acid | 0.143 G | 0.44 G |
| Total | 0.143 G | 0.44 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Peanut Flour or Cocoa Powder .
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Cocoa Powder (Cocoa, dry powder, unsweetened) .
Peanut Flour g
()
|
Daily Values (%) |
Cocoa Powder 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 % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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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 cocoa powder or peanut flour contain more calories in 100 grams?Both cocoa powder and peanut flour are high in calories. Peanut flour has 40% more calories than cocoa powder - cocoa powder has 228 calories in 100g and peanut flour has 327 calories.
Is cocoa powder or peanut flour better for protein?
Both cocoa powder and peanut flour are high in protein. Peanut flour has 170% more protein than cocoa powder - cocoa powder has 19.6g of protein per 100 grams and peanut flour has 52.2g of protein.
Does cocoa powder or peanut flour have more carbohydrates?
By weight, both cocoa powder and peanut flour are high in carbohydrates. cocoa powder has 70% more carbohydrates than peanut flour - cocoa powder has 57.9g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does cocoa powder or peanut flour contain more calcium?
Both cocoa powder and peanut flour are high in calcium. Peanut flour has a little more calcium ( 10%) than cocoa powder by weight - cocoa powder has 128mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does cocoa powder or peanut flour contain more iron?
Both cocoa powder and peanut flour are high in iron. Cocoa powder has 560% more iron than peanut flour - cocoa powder has 13.9mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does cocoa powder or peanut flour contain more potassium?
Both cocoa powder and peanut flour are high in potassium. Cocoa powder has 50% more potassium than - cocoa powder has 1524mg of potassium in 100 grams and peanut flour has 1290mg of potassium.