Peanut Flour vs. Spirulina
Nutrition comparison of Peanut Flour and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and spirulina:
- Both spirulina and peanut flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Peanut flour has 41 times less saturated fat than spirulina.
- Spirulina has 62% less sugar than peanut flour.
- Spirulina has more thiamin and riboflavin, however, peanut flour contains more niacin and folate.
- Spirulina has signficantly more Vitamin C than peanut flour.
- Spirulina has signficantly more Vitamin E than peanut flour.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both spirulina and peanut flour are high in calories. Peanut flour has 13% more calories than spirulina - spirulina has 290 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is heavier in carbs, lighter in fat and similar to spirulina for protein. Peanut flour has a macronutrient ratio of 59:39:2 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Spirulina | |
|---|---|---|
| Protein | 59% | 58% |
| Carbohydrates | 39% | 24% |
| Fat | 2% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and spirulina has 31% less carbohydrates than peanut flour - spirulina has 23.9g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both spirulina and peanut flour are high in dietary fiber. Peanut flour has 339% more dietary fiber than spirulina - spirulina has 3.6g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Spirulina has 62% less sugar than peanut flour - spirulina has 3.1g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both spirulina and peanut flour are high in protein. Spirulina has a little more protein (10%) than peanut flour by weight - spirulina has 57.5g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Peanut flour has 41 times less saturated fat than spirulina - spirulina has 2.7g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin C
Spirulina has signficantly more Vitamin C than peanut flour - spirulina has 10.1mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin A
Spirulina has more Vitamin A than peanut flour - spirulina has 29ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Spirulina has signficantly more Vitamin E than peanut flour - spirulina has 5mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Spirulina has more Vitamin K than peanut flour - spirulina has 25.5ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Spirulina has more thiamin and riboflavin, however, peanut flour contains more niacin and folate. Both peanut flour and spirulina contain significant amounts of pantothenic acid and Vitamin B6.
| Peanut Flour | Spirulina | |
|---|---|---|
| Thiamin | 0.7 MG | 2.38 MG |
| Riboflavin | 0.48 MG | 3.67 MG |
| Niacin | 27 MG | 12.82 MG |
| Pantothenic acid | 2.744 MG | 3.48 MG |
| Vitamin B6 | 0.504 MG | 0.364 MG |
| Folate | 248 UG | 94 UG |
Minerals
calcium
Both spirulina and peanut flour are high in calcium. Peanut flour has 17% more calcium than spirulina - spirulina has 120mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both spirulina and peanut flour are high in iron. Spirulina has 12 times more iron than peanut flour - spirulina has 28.5mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both spirulina and peanut flour are high in potassium. Spirulina has 36% more potassium than - spirulina has 1363mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Spirulina | |
|---|---|---|
| linoleic acid | 0.143 G | 1.254 G |
| Total | 0.143 G | 1.254 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 Spirulina .
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Spirulina (Seaweed, spirulina, dried) .
Peanut Flour g
()
|
Daily Values (%) |
Spirulina 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 spirulina or peanut flour contain more calories in 100 grams?Both spirulina and peanut flour are high in calories. Peanut flour has 10% more calories than spirulina - spirulina has 290 calories in 100g and peanut flour has 327 calories.
Is spirulina or peanut flour better for protein?
Both spirulina and peanut flour are high in protein. Spirulina has a little more protein ( 10%) than peanut flour by weight - spirulina has 57.5g of protein per 100 grams and peanut flour has 52.2g of protein.
Does spirulina or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and spirulina has 30% fewer carbohydrates than peanut flour - spirulina has 23.9g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does spirulina or peanut flour contain more calcium?
Both spirulina and peanut flour are high in calcium. Peanut flour has 20% more calcium than spirulina - spirulina has 120mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does spirulina or peanut flour contain more iron?
Both spirulina and peanut flour are high in iron. Spirulina has 12 times more iron than peanut flour - spirulina has 28.5mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does spirulina or peanut flour contain more potassium?
Both spirulina and peanut flour are high in potassium. Spirulina has 40% more potassium than - spirulina has 1363mg of potassium in 100 grams and peanut flour has 1290mg of potassium.