Peanut Flour vs. Tofu
Nutrition comparison of Peanut Flour and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and tofu:
- Both tofu and peanut flour are high in calcium, iron and protein.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut flour is an excellent source of dietary fiber and potassium.
- Tofu has 12.2 times less sugar than peanut flour.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut flour is high in calories and tofu has 77% less calories than peanut flour - tofu has 76 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is heavier in protein, much heavier in carbs and much lighter in fat compared to tofu per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Tofu | |
|---|---|---|
| Protein | 59% | 39% |
| Carbohydrates | 39% | 9% |
| Fat | 2% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and tofu has 95% less carbohydrates than peanut flour - tofu has 1.9g 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 51 times more dietary fiber than tofu - tofu has 0.3g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Tofu has 12.2 times less sugar than peanut flour - tofu has 0.62g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both tofu and peanut flour are high in protein. Peanut flour has 546% more protein than tofu - tofu has 8.1g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Both tofu and peanut flour are low in saturated fat - tofu has 0.69g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin C
Tofu and peanut flour contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than peanut flour - tofu has 25.5ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Tofu and peanut flour contain similar amounts of Vitamin E - tofu has 0.01mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Tofu and peanut flour contain similar amounts of Vitamin K - tofu has 2.4ug 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.
| Peanut Flour | Tofu | |
|---|---|---|
| Thiamin | 0.7 MG | 0.081 MG |
| Riboflavin | 0.48 MG | 0.052 MG |
| Niacin | 27 MG | 0.195 MG |
| Pantothenic acid | 2.744 MG | 0.068 MG |
| Vitamin B6 | 0.504 MG | 0.047 MG |
| Folate | 248 UG | 15 UG |
Minerals
calcium
Both tofu and peanut flour are high in calcium. Tofu has 150% more calcium than peanut flour - tofu has 350mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both tofu and peanut flour are high in iron. Tofu has 155% more iron than peanut flour - tofu has 5.4mg 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 966% more potassium than tofu - tofu has 121mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, tofu has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Tofu | |
|---|---|---|
| linoleic acid | 0.143 G | 2.38 G |
| Total | 0.143 G | 2.38 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 Tofu .
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) .
Peanut Flour g
()
|
Daily Values (%) |
Tofu 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 tofu or peanut flour contain more calories in 100 grams?Peanut flour is high in calories and tofu has 80% less calories than peanut flour - tofu has 76 calories in 100g and peanut flour has 327 calories.
Is tofu or peanut flour better for protein?
Both tofu and peanut flour are high in protein. Peanut flour has 550% more protein than tofu - tofu has 8.1g of protein per 100 grams and peanut flour has 52.2g of protein.
Does tofu or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and tofu has 100% fewer carbohydrates than peanut flour - tofu has 1.9g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does tofu or peanut flour contain more calcium?
Both tofu and peanut flour are high in calcium. Tofu has 150% more calcium than peanut flour - tofu has 350mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does tofu or peanut flour contain more iron?
Both tofu and peanut flour are high in iron. Tofu has 160% more iron than peanut flour - tofu has 5.4mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does tofu or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 970% more potassium than tofu - tofu has 121mg of potassium in 100 grams and peanut flour has 1290mg of potassium.