Flour vs. Peanuts
Nutrition comparison of Flour and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and peanuts:
- Both flour and peanuts are high in calories, dietary fiber and protein.
- Flour has 17.1 times less sugar than peanut.
- Peanut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Peanut is an excellent source of potassium.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and peanuts are high in calories. Peanut has 61% more calories than flour - flour has 364 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, flour is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Flour has a macronutrient ratio of 12:86:2 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Peanuts | |
|---|---|---|
| Protein | 12% | 16% |
| Carbohydrates | 86% | 14% |
| Fat | 2% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and peanut has 72% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both flour and peanuts are high in dietary fiber. Peanut has 211% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Flour has 17.1 times less sugar than peanut - flour has 0.27g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both flour and peanuts are high in protein. Peanut has 136% more protein than flour - flour has 10.3g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and flour has 98% less saturated fat than peanut - flour has 0.16g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and flour are low in trans fat - peanut has 0.03g of trans fat per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin E
Peanut has 81 times more Vitamin E than flour - flour has 0.06mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Flour and peanuts contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both flour and peanuts contain significant amounts of thiamin.
| Flour | Peanuts | |
|---|---|---|
| Thiamin | 0.12 MG | 0.152 MG |
| Riboflavin | 0.04 MG | 0.197 MG |
| Niacin | 1.25 MG | 14.355 MG |
| Pantothenic acid | 0.438 MG | 1.011 MG |
| Vitamin B6 | 0.044 MG | 0.466 MG |
| Folate | 26 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 287% more calcium than flour - flour has 15mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has 35% more iron than flour - flour has 1.2mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 493% more potassium than flour - flour has 107mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both flour and peanuts contain significant amounts of alpha linoleic acid (ALA).
| Flour | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.026 G |
| Total | 0.022 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than flour per 100 grams.
| Flour | Peanuts | |
|---|---|---|
| linoleic acid | 0.391 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.391 G | 9.719 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.
Flour g
()
|
Daily Values (%) |
Peanuts 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 flour or peanuts contain more calories in 100 grams?Both flour and peanuts are high in calories. Peanut has 60% more calories than flour - flour has 364 calories in 100g and peanut has 587 calories.
Does flour or peanuts have more carbohydrates?
By weight, flour is high in carbohydrates and peanut has 70% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does flour or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 490% more potassium than flour - flour has 107mg of potassium in 100 grams and peanut has 634mg of potassium.