Peanut Butter vs. Peanut Flour
Nutrition comparison of Peanut Butter and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and peanut flour:
- Both peanut butter and peanut flour are high in calcium, calories, dietary fiber, potassium and protein.
- Peanut butter has signficantly more Vitamin E than peanut flour.
- Peanut flour has more thiamin, riboflavin, pantothenic acid and folate.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanut butter and peanut flour are high in calories. Peanut butter has 80% more calories than peanut flour - peanut butter has 589 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut butter is much lighter in protein, much lighter in carbs and much heavier in fat compared to peanut flour per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Peanut Flour | |
|---|---|---|
| Protein | 15% | 59% |
| Carbohydrates | 14% | 39% |
| Fat | 71% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and peanut butter has 38% less carbohydrates than peanut flour - peanut butter has 21.6g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both peanut butter and peanut flour are high in dietary fiber. Peanut flour has 98% more dietary fiber than peanut butter - peanut butter has 8g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Peanut butter and peanut flour contain similar amounts of sugar - peanut butter has 8.4g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both peanut butter and peanut flour are high in protein. Peanut flour has 117% more protein than peanut butter - peanut butter has 24.1g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and peanut flour has 99% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than peanut flour - peanut butter has 6.3mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Peanut butter and peanut flour contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin, riboflavin, pantothenic acid and folate. Both peanut butter and peanut flour contain significant amounts of niacin and Vitamin B6.
| Peanut Butter | Peanut Flour | |
|---|---|---|
| Thiamin | 0.106 MG | 0.7 MG |
| Riboflavin | 0.111 MG | 0.48 MG |
| Niacin | 13.696 MG | 27 MG |
| Pantothenic acid | 1.118 MG | 2.744 MG |
| Vitamin B6 | 0.418 MG | 0.504 MG |
| Folate | 92 UG | 248 UG |
Minerals
calcium
Both peanut butter and peanut flour are high in calcium. Peanut flour has 211% more calcium than peanut butter - peanut butter has 45mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut butter and peanut flour contain similar amounts of iron - peanut butter has 1.9mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both peanut butter and peanut flour are high in potassium. Peanut flour has 73% more potassium than peanut butter - peanut butter has 745mg 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 butter has more linoleic acid than peanut flour per 100 grams.
| Peanut Butter | Peanut Flour | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.143 G |
| Total | 14.494 G | 0.143 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 Butter or Peanut Flour .
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Peanut Flour (Peanut flour, defatted) .
Peanut Butter 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 peanut butter or peanut flour contain more calories in 100 grams?Both peanut butter and peanut flour are high in calories. Peanut butter has 80% more calories than peanut flour - peanut butter has 589 calories in 100g and peanut flour has 327 calories.
Is peanut butter or peanut flour better for protein?
Both peanut butter and peanut flour are high in protein. Peanut flour has 120% more protein than peanut butter - peanut butter has 24.1g of protein per 100 grams and peanut flour has 52.2g of protein.
Does peanut butter or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and peanut butter has 40% fewer carbohydrates than peanut flour - peanut butter has 21.6g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does peanut butter or peanut flour contain more calcium?
Both peanut butter and peanut flour are high in calcium. Peanut flour has 210% more calcium than peanut butter - peanut butter has 45mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does peanut butter or peanut flour contain more potassium?
Both peanut butter and peanut flour are high in potassium. Peanut flour has 70% more potassium than peanut butter - peanut butter has 745mg of potassium in 100 grams and peanut flour has 1290mg of potassium.