Peanut Flour vs. Peanuts
Nutrition comparison of Peanut Flour and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and peanuts:
- Both peanuts and peanut flour are high in calcium, calories, dietary fiber, potassium and protein.
- Peanut flour has more thiamin, riboflavin, pantothenic acid and folate.
- Peanut flour is a great source of iron.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanuts and peanut flour are high in calories. Peanut has 80% more calories than peanut flour - peanut has 587 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Peanut flour has a macronutrient ratio of 59:39:1 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Peanuts | |
|---|---|---|
| Protein | 59% | 16% |
| Carbohydrates | 39% | 14% |
| Fat | 1% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and peanut has 39% less carbohydrates than peanut flour - peanut has 21.3g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both peanuts and peanut flour are high in dietary fiber. Peanut flour has 88% more dietary fiber than peanut - peanut has 8.4g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Peanuts and peanut flour contain similar amounts of sugar - peanut has 4.9g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both peanuts and peanut flour are high in protein. Peanut flour has 114% more protein than peanut - peanut has 24.4g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Peanut is high in saturated fat and peanut flour has 99% less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
trans fat
Both peanuts and peanut flour are low in trans fat - peanut has 0.03g of trans fat per 100 grams and peanut flour does not contain significant amounts.
Vitamins
Vitamin E
Peanut has 97 times more Vitamin E than peanut flour - peanut has 4.9mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
The B Vitamins
Peanut flour has more thiamin, riboflavin, pantothenic acid and folate. Both peanut flour and peanuts contain significant amounts of niacin and Vitamin B6.
| Peanut Flour | Peanuts | |
|---|---|---|
| Thiamin | 0.7 MG | 0.152 MG |
| Riboflavin | 0.48 MG | 0.197 MG |
| Niacin | 27 MG | 14.355 MG |
| Pantothenic acid | 2.744 MG | 1.011 MG |
| Vitamin B6 | 0.504 MG | 0.466 MG |
| Folate | 248 UG | 97 UG |
Minerals
calcium
Both peanuts and peanut flour are high in calcium. Peanut flour has 141% more calcium than peanut - peanut has 58mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut flour is a great source of iron and it has 33% more iron than peanut - peanut has 1.6mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both peanuts and peanut flour are high in potassium. Peanut flour has 103% more potassium than peanut - peanut has 634mg 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 has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Peanuts | |
|---|---|---|
| linoleic acid | 0.143 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.143 G | 9.719 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: Peanut Flour (Peanut flour, defatted) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Peanut Flour g
()
|
Daily Values (%) |
Peanuts 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 peanuts or peanut flour contain more calories in 100 grams?Both peanuts and peanut flour are high in calories. Peanut has 80% more calories than peanut flour - peanut has 587 calories in 100g and peanut flour has 327 calories.
Is peanuts or peanut flour better for protein?
Both peanuts and peanut flour are high in protein. Peanut flour has 110% more protein than peanut - peanut has 24.4g of protein per 100 grams and peanut flour has 52.2g of protein.
Does peanuts or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and peanut has 40% fewer carbohydrates than peanut flour - peanut has 21.3g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does peanuts or peanut flour contain more calcium?
Both peanuts and peanut flour are high in calcium. Peanut flour has 140% more calcium than peanut - peanut has 58mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does peanuts or peanut flour contain more potassium?
Both peanuts and peanut flour are high in potassium. Peanut flour has 100% more potassium than peanut - peanut has 634mg of potassium in 100 grams and peanut flour has 1290mg of potassium.