Peanut Flour vs. Pumpkin Seeds
Nutrition comparison of Peanut Flour and Pumpkin Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
pumpkin seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and pumpkin seeds:
- Both pumpkin seeds and peanut flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut flour has signficantly less saturated fat than pumpkin seed.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pumpkin seeds and peanut flour are high in calories. Pumpkin seed has 36% more calories than peanut flour - pumpkin seed has 446 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is much heavier in protein, lighter in carbs and much lighter in fat compared to pumpkin seeds per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Pumpkin Seeds | |
|---|---|---|
| Protein | 59% | 16% |
| Carbohydrates | 39% | 46% |
| Fat | 2% | 38% |
| Alcohol | ~ | ~ |
carbohydrates
Both pumpkin seeds and peanut flour are high in carbohydrates. Pumpkin seed has 55% more carbohydrates than peanut flour - pumpkin seed has 53.8g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both pumpkin seeds and peanut flour are high in dietary fiber. Pumpkin seed has 16% more dietary fiber than peanut flour - pumpkin seed has 18.4g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Pumpkin seed has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.
Protein
protein
Both pumpkin seeds and peanut flour are high in protein. Peanut flour has 181% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Peanut flour has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin C
Pumpkin seeds and peanut flour contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin A
Pumpkin seeds and peanut flour contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Peanut flour and pumpkin seeds contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanut Flour | Pumpkin Seeds | |
|---|---|---|
| Thiamin | 0.7 MG | 0.034 MG |
| Riboflavin | 0.48 MG | 0.052 MG |
| Niacin | 27 MG | 0.286 MG |
| Pantothenic acid | 2.744 MG | 0.056 MG |
| Vitamin B6 | 0.504 MG | 0.037 MG |
| Folate | 248 UG | 9 UG |
Minerals
calcium
Both pumpkin seeds and peanut flour are high in calcium. Peanut flour has 155% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both pumpkin seeds and peanut flour are high in iron. Pumpkin seed has 58% more iron than peanut flour - pumpkin seed has 3.3mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both pumpkin seeds and peanut flour are high in potassium. Peanut flour has 40% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pumpkin seed has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Pumpkin Seeds | |
|---|---|---|
| linoleic acid | 0.143 G | 8.759 G |
| Total | 0.143 G | 8.759 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 Pumpkin Seeds .
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .
Peanut Flour g
()
|
Daily Values (%) |
Pumpkin Seeds 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 pumpkin seeds or peanut flour contain more calories in 100 grams?Both pumpkin seeds and peanut flour are high in calories. Pumpkin seed has 40% more calories than peanut flour - pumpkin seed has 446 calories in 100g and peanut flour has 327 calories.
Is pumpkin seeds or peanut flour better for protein?
Both pumpkin seeds and peanut flour are high in protein. Peanut flour has 180% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and peanut flour has 52.2g of protein.
Does pumpkin seeds or peanut flour have more carbohydrates?
By weight, both pumpkin seeds and peanut flour are high in carbohydrates. pumpkin seed has 60% more carbohydrates than peanut flour - pumpkin seed has 53.8g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does pumpkin seeds or peanut flour contain more calcium?
Both pumpkin seeds and peanut flour are high in calcium. Peanut flour has 160% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does pumpkin seeds or peanut flour contain more iron?
Both pumpkin seeds and peanut flour are high in iron. Pumpkin seed has 60% more iron than peanut flour - pumpkin seed has 3.3mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does pumpkin seeds or peanut flour contain more potassium?
Both pumpkin seeds and peanut flour are high in potassium. Peanut flour has 40% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and peanut flour has 1290mg of potassium.