Whole Wheat Bread vs. Peanut Flour
Nutrition comparison of Whole Wheat Bread and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat bread
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat bread and peanut flour:
- Both whole wheat bread and peanut flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
USDA sources for nutritional information: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat bread and peanut flour are high in calories. Peanut flour has 23% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, whole wheat bread is much lighter in protein, much heavier in carbs and heavier in fat compared to peanut flour per calorie. Whole wheat bread has a macronutrient ratio of 20:66:14 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Bread | Peanut Flour | |
|---|---|---|
| Protein | 20% | 59% |
| Carbohydrates | 66% | 39% |
| Fat | 14% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat bread and peanut flour are high in carbohydrates. Whole wheat bread has 25% more carbohydrates than peanut flour - whole wheat bread has 43.3g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both whole wheat bread and peanut flour are high in dietary fiber. Peanut flour has 114% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Whole wheat bread and peanut flour contain similar amounts of sugar - whole wheat bread has 6.4g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both whole wheat bread and peanut flour are high in protein. Peanut flour has 291% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Both whole wheat bread and peanut flour are low in saturated fat - whole wheat bread has 0.87g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin C
Whole wheat bread and peanut flour contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Whole wheat bread and peanut flour contain similar amounts of Vitamin E - whole wheat bread has 0.37mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Whole wheat bread and peanut flour contain similar amounts of Vitamin K - whole wheat bread has 1.4ug 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 and folate. Both whole wheat bread and peanut flour contain significant amounts of Vitamin B6.
| Whole Wheat Bread | Peanut Flour | |
|---|---|---|
| Thiamin | 0.279 MG | 0.7 MG |
| Riboflavin | 0.131 MG | 0.48 MG |
| Niacin | 4.042 MG | 27 MG |
| Pantothenic acid | 0.336 MG | 2.744 MG |
| Vitamin B6 | 0.263 MG | 0.504 MG |
| Folate | 75 UG | 248 UG |
Minerals
calcium
Both whole wheat bread and peanut flour are high in calcium. Peanut flour has 36% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both whole wheat bread and peanut flour are high in iron. Whole wheat bread has 19% more iron than peanut flour - whole wheat bread has 2.5mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both whole wheat bread and peanut flour are high in potassium. Peanut flour has 461% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, whole wheat bread has more linoleic acid than peanut flour per 100 grams.
| Whole Wheat Bread | Peanut Flour | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 1.667 G | 0.143 G |
| Total | 1.669 G | 0.143 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 Whole Wheat Bread or Peanut Flour .
Note: The specific food items compared are: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Peanut Flour (Peanut flour, defatted) .
Whole Wheat Bread g
()
|
Daily Values (%) |
Peanut Flour 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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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 % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 whole wheat bread or peanut flour contain more calories in 100 grams?Both whole wheat bread and peanut flour are high in calories. Peanut flour has 20% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and peanut flour has 327 calories.
Is whole wheat bread or peanut flour better for protein?
Both whole wheat bread and peanut flour are high in protein. Peanut flour has 290% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and peanut flour has 52.2g of protein.
Does whole wheat bread or peanut flour have more carbohydrates?
By weight, both whole wheat bread and peanut flour are high in carbohydrates. whole wheat bread has 30% more carbohydrates than peanut flour - whole wheat bread has 43.3g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does whole wheat bread or peanut flour contain more calcium?
Both whole wheat bread and peanut flour are high in calcium. Peanut flour has 40% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does whole wheat bread or peanut flour contain more iron?
Both whole wheat bread and peanut flour are high in iron. Whole wheat bread has 20% more iron than peanut flour - whole wheat bread has 2.5mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does whole wheat bread or peanut flour contain more potassium?
Both whole wheat bread and peanut flour are high in potassium. Peanut flour has 460% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and peanut flour has 1290mg of potassium.