Peanut Flour vs. White Beans
Nutrition comparison of Peanut Flour and White Beans
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
white beans
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and white beans:
- Both peanut flour and white beans are high in calcium, calories, dietary fiber, iron and potassium.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut flour is an excellent source of protein.
- White bean has 27.3 times less sugar than peanut flour.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanut flour and white beans are high in calories. Peanut flour has 187% more calories than white bean - peanut flour has 327 calories per 100 grams and white bean has 114 calories.
For macronutrient ratios, peanut flour is much heavier in protein, much lighter in carbs and similar to white beans for fat. Peanut flour has a macronutrient ratio of 59:39:2 and for white beans, 25:73:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | White Beans | |
|---|---|---|
| Protein | 59% | 25% |
| Carbohydrates | 39% | 73% |
| Fat | 2% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and white bean has 39% less carbohydrates than peanut flour - peanut flour has 34.7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.
dietary fiber
Both peanut flour and white beans are high in dietary fiber. Peanut flour has 229% more dietary fiber than white bean - peanut flour has 15.8g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.
sugar
White bean has 27.3 times less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and white bean has 0.29g of sugar.
Protein
protein
Peanut flour is an excellent source of protein and it has 619% more protein than white bean - peanut flour has 52.2g of protein per 100 grams and white bean has 7.3g of protein.
Fat
saturated fat
Both peanut flour and white beans are low in saturated fat - peanut flour has 0.06g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.
Vitamins
Vitamin E
Peanut flour and white beans contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.
Vitamin K
White beans and peanut flour contain similar amounts of Vitamin K - white bean has 2.9ug 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 | White Beans | |
|---|---|---|
| Thiamin | 0.7 MG | 0.096 MG |
| Riboflavin | 0.48 MG | 0.037 MG |
| Niacin | 27 MG | 0.113 MG |
| Pantothenic acid | 2.744 MG | 0.185 MG |
| Vitamin B6 | 0.504 MG | 0.075 MG |
| Folate | 248 UG | 65 UG |
Minerals
calcium
Both peanut flour and white beans are high in calcium. Peanut flour has 92% more calcium than white bean - peanut flour has 140mg of calcium per 100 grams and white bean has 73mg of calcium.
iron
Both peanut flour and white beans are high in iron. White bean has 42% more iron than peanut flour - peanut flour has 2.1mg of iron per 100 grams and white bean has 3mg of iron.
potassium
Both peanut flour and white beans are high in potassium. Peanut flour has 184% more potassium than white bean - peanut flour has 1290mg of potassium per 100 grams and white bean has 454mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut flour has more linoleic acid than white bean per 100 grams.
| Peanut Flour | White Beans | |
|---|---|---|
| linoleic acid | 0.143 G | 0.067 G |
| Total | 0.143 G | 0.067 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 White Beans .
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and White Beans (Beans, white, mature seeds, canned) .
Peanut Flour g
()
|
Daily Values (%) |
White Beans g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
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MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does peanut flour or white beans contain more calories in 100 grams?Both peanut flour and white beans are high in calories. Peanut flour has 190% more calories than white bean - peanut flour has 327 calories in 100g and white bean has 114 calories.
Is peanut flour or white beans better for protein?
Peanut flour is a fantastic source of protein and it has 620% more protein than white bean - peanut flour has 52.2g of protein per 100 grams and white bean has 7.3g of protein.
Does peanut flour or white beans have more carbohydrates?
By weight, peanut flour is high in carbohydrates and white bean has 40% fewer carbohydrates than peanut flour - peanut flour has 34.7g of carbs for 100g and white bean has 21.2g of carbohydrates.
Does peanut flour or white beans contain more calcium?
Both peanut flour and white beans are high in calcium. Peanut flour has 90% more calcium than white bean - peanut flour has 140mg of calcium in 100 grams and white bean has 73mg of calcium.
Does peanut flour or white beans contain more iron?
Both peanut flour and white beans are high in iron. White bean has 40% more iron than peanut flour - peanut flour has 2.1mg of iron in 100 grams and white bean has 3mg of iron.
Does peanut flour or white beans contain more potassium?
Both peanut flour and white beans are high in potassium. Peanut flour has 180% more potassium than white bean - peanut flour has 1290mg of potassium in 100 grams and white bean has 454mg of potassium.