Whole Wheat Flour vs. Peanut Flour
Nutrition comparison of Whole Wheat Flour 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 flour
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 flour and peanut flour:
- Both whole wheat flour and peanut flour are high in calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut flour is an excellent source of calcium.
- Whole wheat flour has 7 times less sugar than peanut flour.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and peanut flour are high in calories. Whole wheat flour is very similar to peanut flour for calories - whole wheat flour has 332 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, whole wheat flour is much lighter in protein, much heavier in carbs and similar to peanut flour for fat. Whole wheat flour has a macronutrient ratio of 11:84:5 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Peanut Flour | |
|---|---|---|
| Protein | 11% | 59% |
| Carbohydrates | 84% | 39% |
| Fat | 5% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both whole wheat flour and peanut flour are high in carbohydrates. Whole wheat flour has 115% more carbohydrates than peanut flour - whole wheat flour has 74.5g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both whole wheat flour and peanut flour are high in dietary fiber. Peanut flour has 21% more dietary fiber than whole wheat flour - whole wheat flour has 13.1g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Whole wheat flour has 7 times less sugar than peanut flour - whole wheat flour has 1g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both whole wheat flour and peanut flour are high in protein. Peanut flour has 443% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Both whole wheat flour and peanut flour are low in saturated fat - whole wheat flour has 0.43g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin A
Whole wheat flour and peanut flour contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Whole wheat flour and peanut flour contain similar amounts of Vitamin E - whole wheat flour has 0.53mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Whole wheat flour and peanut flour contain similar amounts of Vitamin K - whole wheat flour has 1.9ug 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.
| Whole Wheat Flour | Peanut Flour | |
|---|---|---|
| Thiamin | 0.297 MG | 0.7 MG |
| Riboflavin | 0.188 MG | 0.48 MG |
| Niacin | 5.347 MG | 27 MG |
| Pantothenic acid | 1.011 MG | 2.744 MG |
| Vitamin B6 | 0.191 MG | 0.504 MG |
| Folate | 28 UG | 248 UG |
Minerals
calcium
Peanut flour is an excellent source of calcium and it has 324% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both whole wheat flour and peanut flour are high in iron. Whole wheat flour has 77% more iron than peanut flour - whole wheat flour has 3.7mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both whole wheat flour and peanut flour are high in potassium. Peanut flour has 227% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
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 Flour or Peanut Flour .
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peanut Flour (Peanut flour, defatted) .
Whole Wheat Flour 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 % |
|
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 whole wheat flour or peanut flour contain more calories in 100 grams?Both whole wheat flour and peanut flour are high in calories. Whole wheat flour is quite similar to peanut flour for calories - whole wheat flour has 332 calories in 100g and peanut flour has 327 calories.
Is whole wheat flour or peanut flour better for protein?
Both whole wheat flour and peanut flour are high in protein. Peanut flour has 440% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and peanut flour has 52.2g of protein.
Does whole wheat flour or peanut flour have more carbohydrates?
By weight, both whole wheat flour and peanut flour are high in carbohydrates. whole wheat flour has 120% more carbohydrates than peanut flour - whole wheat flour has 74.5g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does whole wheat flour or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 320% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does whole wheat flour or peanut flour contain more iron?
Both whole wheat flour and peanut flour are high in iron. Whole wheat flour has 80% more iron than peanut flour - whole wheat flour has 3.7mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does whole wheat flour or peanut flour contain more potassium?
Both whole wheat flour and peanut flour are high in potassium. Peanut flour has 230% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and peanut flour has 1290mg of potassium.