Whole Wheat Flour vs. Peanut Butter

Nutrition comparison of Whole Wheat Flour and Peanut Butter

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

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

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Calories and Carbs
Protein
Fat
Vitamins
Minerals
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For a quick recap of significant nutrients and differences in whole wheat flour and peanut butter:

Both whole wheat flour and peanut butter are high in calories, dietary fiber, potassium and protein.
Peanut butter has signficantly more Vitamin E than whole wheat flour.
Peanut butter is a great source of calcium.
Whole wheat flour has 7.2 times less sugar than peanut butter.
Whole wheat flour has more thiamin, however, peanut butter contains more niacin, Vitamin B6 and folate.
Whole wheat flour is an excellent source of iron.

Detailed nutritional comparison of whole wheat flour and peanut butter 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.

Whole Wheat Flour src

Peanut Butter src

Calories and Carbs

calories

Both whole wheat flour and peanut butter are high in calories. Peanut butter has 77% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Whole Wheat Flour	Peanut Butter
Protein	11%	15%
Carbohydrates	84%	14%
Fat	5%	71%
Alcohol	~	~

carbohydrates

Whole wheat flour is high in carbohydrates and peanut butter has 71% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

dietary fiber

Both whole wheat flour and peanut butter are high in dietary fiber. Whole wheat flour has 64% more dietary fiber than peanut butter - whole wheat flour has 13.1g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

Whole wheat flour has 7.2 times less sugar than peanut butter - whole wheat flour has 1g of sugar per 100 grams and peanut butter has 8.4g of sugar.

Protein

protein

Both whole wheat flour and peanut butter are high in protein. Peanut butter has 150% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and whole wheat flour has 94% less saturated fat than peanut butter - whole wheat flour has 0.43g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

Vitamins

Vitamin A

Whole wheat flour and peanut butter contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.

Vitamin E

Peanut butter has signficantly more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Whole wheat flour and peanut butter contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.

The B Vitamins

Whole wheat flour has more thiamin, however, peanut butter contains more niacin, Vitamin B6 and folate. Both whole wheat flour and peanut butter contain significant amounts of riboflavin and pantothenic acid.

	Whole Wheat Flour	Peanut Butter
Thiamin	0.297 MG	0.106 MG
Riboflavin	0.188 MG	0.111 MG
Niacin	5.347 MG	13.696 MG
Pantothenic acid	1.011 MG	1.118 MG
Vitamin B6	0.191 MG	0.418 MG
Folate	28 UG	92 UG

Minerals

calcium

Peanut butter is a great source of calcium and it has 36% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Whole wheat flour is an excellent source of iron and it has 95% more iron than peanut butter - whole wheat flour has 3.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Both whole wheat flour and peanut butter are high in potassium. Peanut butter has 89% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and peanut butter has 745mg of potassium.

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 Whole Wheat Flour or Peanut Butter .

Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peanut Butter (Peanut butter, chunk style, with salt) .

Whole Wheat Flour g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Whole Wheat Flour	100 g
Peanut Butter	100 g

FAQ

Does whole wheat flour or peanut butter contain more calories in 100 grams?
Both whole wheat flour and peanut butter are high in calories. Peanut butter has 80% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and peanut butter has 589 calories.

Does whole wheat flour or peanut butter have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and peanut butter has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and peanut butter has 21.6g of carbohydrates.

Does whole wheat flour or peanut butter contain more iron?
Whole wheat flour is an abundant source of iron and it has 100% more iron than peanut butter - whole wheat flour has 3.7mg of iron in 100 grams and peanut butter has 1.9mg of iron.

Does whole wheat flour or peanut butter contain more potassium?
Both whole wheat flour and peanut butter are high in potassium. Peanut butter has 90% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and peanut butter has 745mg of potassium.

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