Feta Cheese vs. Peanut Flour
Nutrition comparison of Feta Cheese and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
feta cheese
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in feta cheese and peanut flour:
- Both feta cheese and peanut flour are high in calcium, calories and protein.
- Feta cheese is a great source of Vitamin A.
- Peanut flour has more thiamin, niacin, pantothenic acid and folate, however, feta cheese contains more Vitamin B12.
- Peanut flour is a great source of iron.
- Peanut flour is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Feta Cheese (Cheese, feta) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both feta cheese and peanut flour are high in calories. Peanut flour has 23% more calories than feta cheese - feta cheese has 265 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, feta cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to peanut flour per calorie. Feta cheese has a macronutrient ratio of 21:6:73 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Feta Cheese | Peanut Flour | |
|---|---|---|
| Protein | 21% | 59% |
| Carbohydrates | 6% | 39% |
| Fat | 73% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and feta cheese has 89% less carbohydrates than peanut flour - feta cheese has 3.9g 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 feta cheese - peanut flour has 15.8g of dietary fiber per 100 grams and feta cheese does not contain significant amounts.
sugar
Feta cheese has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and feta cheese does not contain significant amounts.
Protein
protein
Both feta cheese and peanut flour are high in protein. Peanut flour has 267% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Feta cheese is high in saturated fat and peanut flour has 100% less saturated fat than feta cheese - feta cheese has 13.3g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
cholesterol
Peanut flour has less cholesterol than feta cheese - feta cheese has 89mg of cholesterol per 100 grams and peanut flour does not contain significant amounts.
Vitamins
Vitamin A
Feta cheese is a great source of Vitamin A and it has more Vitamin A than peanut flour - feta cheese has 125ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin D
Feta cheese has more Vitamin D than peanut flour - feta cheese has 16iu of Vitamin D per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Feta cheese and peanut flour contain similar amounts of Vitamin E - feta cheese has 0.18mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Feta cheese and peanut flour contain similar amounts of Vitamin K - feta cheese has 1.8ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin, niacin, pantothenic acid and folate, however, feta cheese contains more Vitamin B12. Both feta cheese and peanut flour contain significant amounts of riboflavin and Vitamin B6.
| Feta Cheese | Peanut Flour | |
|---|---|---|
| Thiamin | 0.154 MG | 0.7 MG |
| Riboflavin | 0.844 MG | 0.48 MG |
| Niacin | 0.991 MG | 27 MG |
| Pantothenic acid | 0.967 MG | 2.744 MG |
| Vitamin B6 | 0.424 MG | 0.504 MG |
| Folate | 32 UG | 248 UG |
| Vitamin B12 | 1.69 UG | ~ |
Minerals
calcium
Both feta cheese and peanut flour are high in calcium. Feta cheese has 252% more calcium than peanut flour - feta cheese has 493mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut flour is a great source of iron and it has 223% more iron than feta cheese - feta cheese has 0.65mg 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 19 times more potassium than feta cheese - feta cheese has 62mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, feta cheese has more linoleic acid than peanut flour per 100 grams.
| Feta Cheese | Peanut Flour | |
|---|---|---|
| linoleic acid | 0.326 G | 0.143 G |
| Total | 0.326 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: Feta Cheese (Cheese, feta) and Peanut Flour (Peanut flour, defatted) .
Feta Cheese g
()
|
Daily Values (%) |
Peanut Flour g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does feta cheese or peanut flour contain more calories in 100 grams?Both feta cheese and peanut flour are high in calories. Peanut flour has 20% more calories than feta cheese - feta cheese has 265 calories in 100g and peanut flour has 327 calories.
Is feta cheese or peanut flour better for protein?
Both feta cheese and peanut flour are high in protein. Peanut flour has 270% more protein than feta cheese - feta cheese has 14.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Does feta cheese or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and feta cheese has 90% fewer carbohydrates than peanut flour - feta cheese has 3.9g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does feta cheese or peanut flour contain more calcium?
Both feta cheese and peanut flour are high in calcium. Feta cheese has 250% more calcium than peanut flour - feta cheese has 493mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does feta cheese or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 19 times more potassium than feta cheese - feta cheese has 62mg of potassium in 100 grams and peanut flour has 1290mg of potassium.