Egg Yolk vs. Peanut Flour
Nutrition comparison of Egg Yolk 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 yolk
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg yolk and peanut flour:
- Both egg yolk and peanut flour are high in calcium, calories, iron and protein.
- Egg yolk has 13.6 times less sugar than peanut flour.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- Peanut flour has more thiamin and niacin, however, egg yolk contains more Vitamin B12.
- Peanut flour is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Egg Yolk (Egg, yolk, raw, fresh) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and peanut flour are high in calories. Egg yolk is very similar to egg yolk for calories - egg yolk has 322 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, egg yolk is much lighter in protein, much lighter in carbs and much heavier in fat compared to peanut flour per calorie. Egg yolk has a macronutrient ratio of 20:5:76 and for peanut flour, 59:39:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg Yolk | Peanut Flour | |
|---|---|---|
| Protein | 20% | 59% |
| Carbohydrates | 5% | 39% |
| Fat | 76% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and egg yolk has 90% less carbohydrates than peanut flour - egg yolk has 3.6g 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 yolk - peanut flour has 15.8g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk has 13.6 times less sugar than peanut flour - egg yolk has 0.56g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both egg yolk and peanut flour are high in protein. Peanut flour has 229% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and peanut flour has 99% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and peanut flour has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and peanut flour does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than peanut flour - egg yolk has 381ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than peanut flour - egg yolk has 218iu of Vitamin D per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Egg yolk has 50 times more Vitamin E than peanut flour - egg yolk has 2.6mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Egg yolk and peanut flour contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin and niacin, however, egg yolk contains more Vitamin B12. Both egg yolk and peanut flour contain significant amounts of riboflavin, pantothenic acid, Vitamin B6 and folate.
| Egg Yolk | Peanut Flour | |
|---|---|---|
| Thiamin | 0.176 MG | 0.7 MG |
| Riboflavin | 0.528 MG | 0.48 MG |
| Niacin | 0.024 MG | 27 MG |
| Pantothenic acid | 2.99 MG | 2.744 MG |
| Vitamin B6 | 0.35 MG | 0.504 MG |
| Folate | 146 UG | 248 UG |
| Vitamin B12 | 1.95 UG | ~ |
Minerals
calcium
Both egg yolk and peanut flour are high in calcium. Peanut flour has a little more calcium (9%) than egg yolk by weight - egg yolk has 129mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both egg yolk and peanut flour are high in iron. Egg yolk has 30% more iron than peanut flour - egg yolk has 2.7mg 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 10 times more potassium than egg yolk - egg yolk has 109mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, egg yolk has more linoleic acid than peanut flour per 100 grams.
| Egg Yolk | Peanut Flour | |
|---|---|---|
| other omega 6 | 0.438 G | ~ |
| linoleic acid | 3.538 G | 0.143 G |
| Total | 3.976 G | 0.143 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.
Note: The specific food items compared are: Egg Yolk (Egg, yolk, raw, fresh) and Peanut Flour (Peanut flour, defatted) .
Egg Yolk 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 yolk or peanut flour contain more calories in 100 grams?Both egg yolk and peanut flour are high in calories. Egg yolk is quite similar to egg yolk for calories - egg yolk has 322 calories in 100g and peanut flour has 327 calories.
Is egg yolk or peanut flour better for protein?
Both egg yolk and peanut flour are high in protein. Peanut flour has 230% more protein than egg yolk - egg yolk has 15.9g of protein per 100 grams and peanut flour has 52.2g of protein.
Does egg yolk or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and egg yolk has 90% fewer carbohydrates than peanut flour - egg yolk has 3.6g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does egg yolk or peanut flour contain more calcium?
Both egg yolk and peanut flour are high in calcium. Peanut flour has a little more calcium ( 10%) than egg yolk by weight - egg yolk has 129mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does egg yolk or peanut flour contain more iron?
Both egg yolk and peanut flour are high in iron. Egg yolk has 30% more iron than peanut flour - egg yolk has 2.7mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does egg yolk or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 10 times more potassium than egg yolk - egg yolk has 109mg of potassium in 100 grams and peanut flour has 1290mg of potassium.