Greek Yogurt vs. Peanut Flour
Nutrition comparison of Greek Yogurt and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
greek yogurt
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in greek yogurt and peanut flour:
- Both greek yogurt and peanut flour are high in calcium and protein.
- Greek yogurt has 57% less sugar than peanut flour.
- Greek yogurt has signficantly more Vitamin A than peanut flour.
- Peanut flour has 18.5 times less saturated fat than greek yogurt.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) 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 greek yogurt has 78% less calories than peanut flour - greek yogurt has 73 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, greek yogurt is lighter in protein, lighter in carbs and much heavier in fat compared to peanut flour per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for peanut flour, 59:39:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Greek Yogurt | Peanut Flour | |
|---|---|---|
| Protein | 55% | 59% |
| Carbohydrates | 22% | 39% |
| Fat | 24% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and greek yogurt has 89% less carbohydrates than peanut flour - greek yogurt 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 greek yogurt - peanut flour has 15.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.
sugar
Greek yogurt has 57% less sugar than peanut flour - greek yogurt has 3.6g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both greek yogurt and peanut flour are high in protein. Peanut flour has 425% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Peanut flour has 18.5 times less saturated fat than greek yogurt - greek yogurt has 1.2g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
trans fat
Both greek yogurt and peanut flour are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and peanut flour does not contain significant amounts.
cholesterol
Peanut flour has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and peanut flour does not contain significant amounts.
Vitamins
Vitamin C
Greek yogurt has more Vitamin C than peanut flour - greek yogurt has 0.8mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin A
Greek yogurt has signficantly more Vitamin A than peanut flour - greek yogurt has 90ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Greek yogurt and peanut flour contain similar amounts of Vitamin E - greek yogurt has 0.04mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Greek yogurt and peanut flour contain similar amounts of Vitamin K - greek yogurt has 0.2ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, greek yogurt contains more Vitamin B12.
| Greek Yogurt | Peanut Flour | |
|---|---|---|
| Thiamin | 0.044 MG | 0.7 MG |
| Riboflavin | 0.233 MG | 0.48 MG |
| Niacin | 0.197 MG | 27 MG |
| Pantothenic acid | 0.47 MG | 2.744 MG |
| Vitamin B6 | 0.055 MG | 0.504 MG |
| Folate | 12 UG | 248 UG |
| Vitamin B12 | 0.52 UG | ~ |
Minerals
calcium
Both greek yogurt and peanut flour are high in calcium. Peanut flour has 22% more calcium than greek yogurt - greek yogurt has 115mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut flour is a great source of iron and it has 51 times more iron than greek yogurt - greek yogurt has 0.04mg 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 815% more potassium than greek yogurt - greek yogurt has 141mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut flour has more linoleic acid than greek yogurt per 100 grams.
| Greek Yogurt | Peanut Flour | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.065 G | 0.143 G |
| Total | 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Peanut Flour (Peanut flour, defatted) .
Greek Yogurt 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 greek yogurt or peanut flour contain more calories in 100 grams?Peanut flour is high in calories and greek yogurt has 80% less calories than peanut flour - greek yogurt has 73 calories in 100g and peanut flour has 327 calories.
Is greek yogurt or peanut flour better for protein?
Both greek yogurt and peanut flour are high in protein. Peanut flour has 430% more protein than greek yogurt - greek yogurt has 10g of protein per 100 grams and peanut flour has 52.2g of protein.
Does greek yogurt or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and greek yogurt has 90% fewer carbohydrates than peanut flour - greek yogurt has 3.9g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does greek yogurt or peanut flour contain more calcium?
Both greek yogurt and peanut flour are high in calcium. Peanut flour has 20% more calcium than greek yogurt - greek yogurt has 115mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does greek yogurt or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 820% more potassium than greek yogurt - greek yogurt has 141mg of potassium in 100 grams and peanut flour has 1290mg of potassium.