Peanut Flour vs. Almond Butter
Nutrition comparison of Peanut Flour and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and almond butter:
- Both almond butter and peanut flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond butter is an excellent source of Vitamin E.
- Peanut flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and peanut flour are high in calories. Almond butter has 88% more calories than peanut flour - almond butter has 614 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to almond butter per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Almond Butter | |
|---|---|---|
| Protein | 59% | 13% |
| Carbohydrates | 39% | 11% |
| Fat | 2% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and almond butter has 46% less carbohydrates than peanut flour - almond butter has 18.8g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both almond butter and peanut flour are high in dietary fiber. Peanut flour has 53% more dietary fiber than almond butter - almond butter has 10.3g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Almond butter and peanut flour contain similar amounts of sugar - almond butter has 6.3g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both almond butter and peanut flour are high in protein. Peanut flour has 149% more protein than almond butter - almond butter has 21g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and peanut flour has 99% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin A
Almond butter and peanut flour contain similar amounts of Vitamin A - almond butter has 0.3ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 483 times more Vitamin E than peanut flour - almond butter has 24.2mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
The B Vitamins
Peanut flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both peanut flour and almond butter contain significant amounts of riboflavin.
| Peanut Flour | Almond Butter | |
|---|---|---|
| Thiamin | 0.7 MG | 0.041 MG |
| Riboflavin | 0.48 MG | 0.939 MG |
| Niacin | 27 MG | 3.155 MG |
| Pantothenic acid | 2.744 MG | 0.318 MG |
| Vitamin B6 | 0.504 MG | 0.103 MG |
| Folate | 248 UG | 53 UG |
Minerals
calcium
Both almond butter and peanut flour are high in calcium. Almond butter has 148% more calcium than peanut flour - almond butter has 347mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both almond butter and peanut flour are high in iron. Almond butter has 66% more iron than peanut flour - almond butter has 3.5mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both almond butter and peanut flour are high in potassium. Peanut flour has 72% more potassium than almond butter - almond butter has 748mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Almond Butter | |
|---|---|---|
| linoleic acid | 0.143 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.143 G | 13.616 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 Almond Butter .
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Almond Butter (Nuts, almond butter, plain, with salt added) .
Peanut Flour g
()
|
Daily Values (%) |
Almond Butter 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 almond butter or peanut flour contain more calories in 100 grams?Both almond butter and peanut flour are high in calories. Almond butter has 90% more calories than peanut flour - almond butter has 614 calories in 100g and peanut flour has 327 calories.
Is almond butter or peanut flour better for protein?
Both almond butter and peanut flour are high in protein. Peanut flour has 150% more protein than almond butter - almond butter has 21g of protein per 100 grams and peanut flour has 52.2g of protein.
Does almond butter or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and almond butter has 50% fewer carbohydrates than peanut flour - almond butter has 18.8g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does almond butter or peanut flour contain more calcium?
Both almond butter and peanut flour are high in calcium. Almond butter has 150% more calcium than peanut flour - almond butter has 347mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does almond butter or peanut flour contain more iron?
Both almond butter and peanut flour are high in iron. Almond butter has 70% more iron than peanut flour - almond butter has 3.5mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does almond butter or peanut flour contain more potassium?
Both almond butter and peanut flour are high in potassium. Peanut flour has 70% more potassium than almond butter - almond butter has 748mg of potassium in 100 grams and peanut flour has 1290mg of potassium.