Egg White vs. Peanut Flour
Nutrition comparison of Egg White and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg white
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg white and peanut flour:
- Both egg white and peanut flour are high in protein.
- Egg white has 10.5 times less sugar than peanut flour.
- Peanut flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12.
- Peanut flour is a great source of iron.
- Peanut flour is an excellent source of calcium, dietary fiber and potassium.
USDA sources for nutritional information: Egg White (Egg, white, raw, fresh) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut flour is high in calories and egg white has 84% less calories than peanut flour - egg white has 52 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, egg white is much heavier in protein, much lighter in carbs and similar to peanut flour for fat. Egg white has a macronutrient ratio of 91:6:4 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg White | Peanut Flour | |
|---|---|---|
| Protein | 91% | 59% |
| Carbohydrates | 6% | 39% |
| Fat | 4% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and egg white has 98% less carbohydrates than peanut flour - egg white has 0.73g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Peanut flour is an excellent source of dietary fiber and it has more dietary fiber than egg white - peanut flour has 15.8g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white has 10.5 times less sugar than peanut flour - egg white has 0.71g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both egg white and peanut flour are high in protein. Peanut flour has 379% more protein than egg white - egg white has 10.9g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Both peanut flour and egg white are low in saturated fat - peanut flour has 0.06g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin E
Peanut flour and egg white contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more Vitamin B12. Both egg white and peanut flour contain significant amounts of riboflavin.
| Egg White | Peanut Flour | |
|---|---|---|
| Thiamin | 0.004 MG | 0.7 MG |
| Riboflavin | 0.439 MG | 0.48 MG |
| Niacin | 0.105 MG | 27 MG |
| Pantothenic acid | 0.19 MG | 2.744 MG |
| Vitamin B6 | 0.005 MG | 0.504 MG |
| Folate | 4 UG | 248 UG |
| Vitamin B12 | 0.09 UG | ~ |
Minerals
calcium
Peanut flour is an excellent source of calcium and it has 19 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut flour is a great source of iron and it has 25 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Peanut flour is an excellent source of potassium and it has 691% more potassium than egg white - egg white has 163mg of potassium per 100 grams and peanut flour has 1290mg 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 Egg White or Peanut Flour .
Note: The specific food items compared are: Egg White (Egg, white, raw, fresh) and Peanut Flour (Peanut flour, defatted) .
Egg White g
()
|
Daily Values (%) |
Peanut Flour 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 egg white or peanut flour contain more calories in 100 grams?Peanut flour is high in calories and egg white has 80% less calories than peanut flour - egg white has 52 calories in 100g and peanut flour has 327 calories.
Is egg white or peanut flour better for protein?
Both egg white and peanut flour are high in protein. Peanut flour has 380% more protein than egg white - egg white has 10.9g of protein per 100 grams and peanut flour has 52.2g of protein.
Does egg white or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and egg white has 100% fewer carbohydrates than peanut flour - egg white has 0.73g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does egg white or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 19 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does egg white or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 690% more potassium than egg white - egg white has 163mg of potassium in 100 grams and peanut flour has 1290mg of potassium.