Peanut Flour vs. Sesame Seeds
Nutrition comparison of Peanut Flour and Sesame 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
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and sesame seeds:
- Both sesame seeds and peanut flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Peanut flour has more niacin, pantothenic acid and folate.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and peanut flour are high in calories. Sesame seed has 73% more calories than peanut flour - sesame seed has 565 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Sesame Seeds | |
|---|---|---|
| Protein | 59% | 11% |
| Carbohydrates | 39% | 17% |
| Fat | 2% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and sesame seed has 26% less carbohydrates than peanut flour - sesame seed has 25.7g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both sesame seeds and peanut flour are high in dietary fiber. Peanut flour has 13% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Sesame seed has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and peanut flour are high in protein. Peanut flour has 208% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and peanut flour has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and peanut flour contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Peanut flour and sesame seeds contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Peanut flour has more niacin, pantothenic acid and folate. Both peanut flour and sesame seeds contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Peanut Flour | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.7 MG | 0.803 MG |
| Riboflavin | 0.48 MG | 0.251 MG |
| Niacin | 27 MG | 4.581 MG |
| Pantothenic acid | 2.744 MG | 0.051 MG |
| Vitamin B6 | 0.504 MG | 0.802 MG |
| Folate | 248 UG | 98 UG |
Minerals
calcium
Both sesame seeds and peanut flour are high in calcium. Sesame seed has 606% more calcium than peanut flour - sesame seed has 989mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both sesame seeds and peanut flour are high in iron. Sesame seed has 603% more iron than peanut flour - sesame seed has 14.8mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both sesame seeds and peanut flour are high in potassium. Peanut flour has 172% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.143 G | 20.654 G |
| Total | 0.143 G | 20.654 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Peanut Flour g
()
|
Daily Values (%) |
Sesame 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 sesame seeds or peanut flour contain more calories in 100 grams?Both sesame seeds and peanut flour are high in calories. Sesame seed has 70% more calories than peanut flour - sesame seed has 565 calories in 100g and peanut flour has 327 calories.
Is sesame seeds or peanut flour better for protein?
Both sesame seeds and peanut flour are high in protein. Peanut flour has 210% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and peanut flour has 52.2g of protein.
Does sesame seeds or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and sesame seed has 30% fewer carbohydrates than peanut flour - sesame seed has 25.7g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does sesame seeds or peanut flour contain more calcium?
Both sesame seeds and peanut flour are high in calcium. Sesame seed has 610% more calcium than peanut flour - sesame seed has 989mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does sesame seeds or peanut flour contain more iron?
Both sesame seeds and peanut flour are high in iron. Sesame seed has 600% more iron than peanut flour - sesame seed has 14.8mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does sesame seeds or peanut flour contain more potassium?
Both sesame seeds and peanut flour are high in potassium. Peanut flour has 170% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and peanut flour has 1290mg of potassium.