Peanut Flour vs. Pistachio
Nutrition comparison of Peanut Flour and Pistachio
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
pistachio
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and pistachio:
- Both pistachio and peanut flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Peanut flour has more riboflavin, niacin, pantothenic acid and folate, however, pistachio contains more Vitamin B6.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pistachio and peanut flour are high in calories. Pistachio has 75% more calories than peanut flour - pistachio has 572 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is much heavier in protein, heavier in carbs and much lighter in fat compared to pistachio per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for pistachio, 14:19:68 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Pistachio | |
|---|---|---|
| Protein | 59% | 14% |
| Carbohydrates | 39% | 19% |
| Fat | 2% | 68% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and pistachio has 19% less carbohydrates than peanut flour - pistachio has 28.3g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both pistachio and peanut flour are high in dietary fiber. Peanut flour has 53% more dietary fiber than pistachio - pistachio has 10.3g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Pistachio and peanut flour contain similar amounts of sugar - pistachio has 7.7g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both pistachio and peanut flour are high in protein. Peanut flour has 148% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Pistachio is high in saturated fat and peanut flour has 99% less saturated fat than pistachio - pistachio has 5.6g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin C
Pistachio has more Vitamin C than peanut flour - pistachio has 3mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin A
Pistachio has more Vitamin A than peanut flour - pistachio has 13ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Pistachio has 42 times more Vitamin E than peanut flour - pistachio has 2.2mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Pistachio has more Vitamin K than peanut flour - pistachio has 13.2ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more riboflavin, niacin, pantothenic acid and folate, however, pistachio contains more Vitamin B6. Both peanut flour and pistachio contain significant amounts of thiamin.
| Peanut Flour | Pistachio | |
|---|---|---|
| Thiamin | 0.7 MG | 0.695 MG |
| Riboflavin | 0.48 MG | 0.234 MG |
| Niacin | 27 MG | 1.373 MG |
| Pantothenic acid | 2.744 MG | 0.513 MG |
| Vitamin B6 | 0.504 MG | 1.122 MG |
| Folate | 248 UG | 51 UG |
Minerals
calcium
Both pistachio and peanut flour are high in calcium. Peanut flour has 31% more calcium than pistachio - pistachio has 107mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both pistachio and peanut flour are high in iron. Pistachio has 92% more iron than peanut flour - pistachio has 4mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both pistachio and peanut flour are high in potassium. Peanut flour has 29% more potassium than - pistachio has 1007mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pistachio has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Pistachio | |
|---|---|---|
| linoleic acid | 0.143 G | 13.125 G |
| other omega 6 | ~ | 0.005 G |
| Total | 0.143 G | 13.13 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 Flour or Pistachio .
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Pistachio (Nuts, pistachio nuts, dry roasted, without salt added) .
Peanut Flour g
()
|
Daily Values (%) |
Pistachio 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 % |
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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 % |
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5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 pistachio or peanut flour contain more calories in 100 grams?Both pistachio and peanut flour are high in calories. Pistachio has 80% more calories than peanut flour - pistachio has 572 calories in 100g and peanut flour has 327 calories.
Is pistachio or peanut flour better for protein?
Both pistachio and peanut flour are high in protein. Peanut flour has 150% more protein than pistachio - pistachio has 21.1g of protein per 100 grams and peanut flour has 52.2g of protein.
Does pistachio or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and pistachio has 20% fewer carbohydrates than peanut flour - pistachio has 28.3g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does pistachio or peanut flour contain more calcium?
Both pistachio and peanut flour are high in calcium. Peanut flour has 30% more calcium than pistachio - pistachio has 107mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does pistachio or peanut flour contain more iron?
Both pistachio and peanut flour are high in iron. Pistachio has 90% more iron than peanut flour - pistachio has 4mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does pistachio or peanut flour contain more potassium?
Both pistachio and peanut flour are high in potassium. Peanut flour has 30% more potassium than - pistachio has 1007mg of potassium in 100 grams and peanut flour has 1290mg of potassium.