Wild Rice vs. Peanut Flour

Q: Does wild rice or peanut flour have more calories?

Both wild rice and peanut flour are high in calories . Peanut flour has 224% more calories than wild rice - wild rice has 101 calories per 100 grams and peanut flour has 327 calories. For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and similar to peanut flour for fat. Wild rice has a macronutrient ratio of 15:82:3 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does wild rice or peanut flour contain more dietary fiber?

Peanut flour is an excellent source of dietary fiber and it has 778% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.

Q: Does wild rice or peanut flour have more sugar?

Wild rice has 10.2 times less sugar than peanut flour - wild rice has 0.73g of sugar per 100 grams and peanut flour has 8.2g of sugar.

Q: Does wild rice or peanut flour contain more protein?

Peanut flour is an excellent source of protein and it has 12 times more protein than wild rice - wild rice has 4g of protein per 100 grams and peanut flour has 52.2g of protein.

Nutrition comparison of Cooked Wild Rice and Peanut Flour

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked wild rice versus peanut flour (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
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For a quick recap of significant nutrients and differences in wild rice and peanut flour:

Both wild rice and peanut flour are high in calories.
Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Peanut flour is a great source of iron.
Peanut flour is an excellent source of calcium, dietary fiber, potassium and protein.
Wild rice has 10.2 times less sugar than peanut flour.

Detailed nutritional comparison of wild rice and peanut flour is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.

Wild Rice src

Peanut Flour src

Calories and Carbs

calories

Both wild rice and peanut flour are high in calories. Peanut flour has 224% more calories than wild rice - wild rice has 101 calories per 100 grams and peanut flour has 327 calories.

For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and similar to peanut flour for fat. Wild rice has a macronutrient ratio of 15:82:3 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Wild Rice	Peanut Flour
Protein	15%	59%
Carbohydrates	82%	39%
Fat	3%	2%
Alcohol	~	~

carbohydrates

Peanut flour is high in carbohydrates and wild rice has 39% less carbohydrates than peanut flour - wild rice has 21.3g 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 778% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.

sugar

Wild rice has 10.2 times less sugar than peanut flour - wild rice has 0.73g of sugar per 100 grams and peanut flour has 8.2g of sugar.

Protein

protein

Peanut flour is an excellent source of protein and it has 12 times more protein than wild rice - wild rice has 4g of protein per 100 grams and peanut flour has 52.2g of protein.

Fat

saturated fat

Both wild rice and peanut flour are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.

Vitamins

Vitamin A

Wild rice and peanut flour contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.

Vitamin E

Wild rice and peanut flour contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.

Vitamin K

Wild rice and peanut flour contain similar amounts of Vitamin K - wild rice has 0.5ug 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.

	Wild Rice	Peanut Flour
Thiamin	0.052 MG	0.7 MG
Riboflavin	0.087 MG	0.48 MG
Niacin	1.287 MG	27 MG
Pantothenic acid	0.154 MG	2.744 MG
Vitamin B6	0.135 MG	0.504 MG
Folate	26 UG	248 UG

Minerals

calcium

Peanut flour is an excellent source of calcium and it has 45 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and peanut flour has 140mg of calcium.

iron

Peanut flour is a great source of iron and it has 250% more iron than wild rice - wild rice has 0.6mg 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 11 times more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and peanut flour has 1290mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both wild rice and peanut flour contain significant amounts of linoleic acid.

	Wild Rice	Peanut Flour
linoleic acid	0.119 G	0.143 G
Total	0.119 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 Wild Rice or Peanut Flour .

Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Peanut Flour (Peanut flour, defatted) .

Cooked Wild Rice g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Wild Rice	100 g
Peanut Flour	100 g

FAQ

Does wild rice or peanut flour contain more calories in 100 grams?
Both wild rice and peanut flour are high in calories. Peanut flour has 220% more calories than wild rice - wild rice has 101 calories in 100g and peanut flour has 327 calories.

Is wild rice or peanut flour better for protein?
Peanut flour is a fantastic source of protein and it has 12 times more protein than wild rice - wild rice has 4g of protein per 100 grams and peanut flour has 52.2g of protein.

Does wild rice or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and wild rice has 40% fewer carbohydrates than peanut flour - wild rice has 21.3g of carbs for 100g and peanut flour has 34.7g of carbohydrates.

Does wild rice or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 45 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and peanut flour has 140mg of calcium.

Does wild rice or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 11 times more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and peanut flour has 1290mg of potassium.

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