Yogurt vs. Peanut Flour
Nutrition comparison of Yogurt and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and peanut flour:
- Both yogurt and peanut flour are high in calcium.
- Peanut flour has 32.2 times less saturated fat than yogurt.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate, however, yogurt contains more Vitamin B12.
- Peanut flour is a great source of iron.
- Peanut flour is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut flour is high in calories and yogurt has 81% less calories than peanut flour - yogurt has 61 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, yogurt is much lighter in protein, lighter in carbs and much heavier in fat compared to peanut flour per calorie. Yogurt has a macronutrient ratio of 22:30:48 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Peanut Flour | |
|---|---|---|
| Protein | 22% | 59% |
| Carbohydrates | 30% | 39% |
| Fat | 48% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and yogurt has 87% less carbohydrates than peanut flour - yogurt has 4.7g 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 more dietary fiber than yogurt - peanut flour has 15.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Yogurt and peanut flour contain similar amounts of sugar - yogurt has 4.7g 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 14 times more protein than yogurt - yogurt has 3.5g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Peanut flour has 32.2 times less saturated fat than yogurt - yogurt has 2.1g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
cholesterol
Peanut flour has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and peanut flour does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and peanut flour contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than peanut flour - yogurt has 27ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin D
Yogurt and peanut flour contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Yogurt and peanut flour contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Yogurt and peanut flour contain similar amounts of Vitamin K - yogurt has 0.2ug 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, however, yogurt contains more Vitamin B12.
| Yogurt | Peanut Flour | |
|---|---|---|
| Thiamin | 0.029 MG | 0.7 MG |
| Riboflavin | 0.142 MG | 0.48 MG |
| Niacin | 0.075 MG | 27 MG |
| Pantothenic acid | 0.389 MG | 2.744 MG |
| Vitamin B6 | 0.032 MG | 0.504 MG |
| Folate | 7 UG | 248 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both yogurt and peanut flour are high in calcium. Peanut flour has 16% more calcium than yogurt - yogurt has 121mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut flour is a great source of iron and it has 41 times more iron than yogurt - yogurt has 0.05mg 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 732% more potassium than yogurt - yogurt has 155mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut flour has more linoleic acid than yogurt per 100 grams.
| Yogurt | Peanut Flour | |
|---|---|---|
| linoleic acid | 0.065 G | 0.143 G |
| Total | 0.065 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 Yogurt or Peanut Flour .
Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Peanut Flour (Peanut flour, defatted) .
Yogurt 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 yogurt or peanut flour contain more calories in 100 grams?Peanut flour is high in calories and yogurt has 80% less calories than peanut flour - yogurt has 61 calories in 100g and peanut flour has 327 calories.
Is yogurt or peanut flour better for protein?
Peanut flour is a fantastic source of protein and it has 14 times more protein than yogurt - yogurt has 3.5g of protein per 100 grams and peanut flour has 52.2g of protein.
Does yogurt or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and yogurt has 90% fewer carbohydrates than peanut flour - yogurt has 4.7g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does yogurt or peanut flour contain more calcium?
Both yogurt and peanut flour are high in calcium. Peanut flour has 20% more calcium than yogurt - yogurt has 121mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does yogurt or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 730% more potassium than yogurt - yogurt has 155mg of potassium in 100 grams and peanut flour has 1290mg of potassium.