Peanut Flour vs. Sunflower Seeds
Nutrition comparison of Peanut Flour and Sunflower 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
sunflower seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and sunflower seeds:
- Both sunflower seeds and peanut flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Peanut flour has more thiamin and niacin, however, sunflower seed contains more pantothenic acid.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sunflower seeds and peanut flour are high in calories. Sunflower seed has 89% more calories than peanut flour - sunflower seed has 619 calories per 100 grams and peanut flour has 327 calories.
| Peanut Flour | Sunflower Seeds | |
|---|---|---|
| Protein | 59% | 10% |
| Carbohydrates | 39% | 12% |
| Fat | 2% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and sunflower seed has 41% less carbohydrates than peanut flour - sunflower seed has 20.6g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both sunflower seeds and peanut flour are high in dietary fiber. Peanut flour has 37% more dietary fiber than sunflower seed - sunflower seed has 11.5g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Sunflower seed has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and sunflower seed does not contain significant amounts.
Protein
protein
Both sunflower seeds and peanut flour are high in protein. Peanut flour has 203% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Sunflower seed is high in saturated fat and peanut flour has 99% less saturated fat than sunflower seed - sunflower seed has 6g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin C
Sunflower seed has more Vitamin C than peanut flour - sunflower seed has 1.4mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Peanut flour and sunflower seeds contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and sunflower seed does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin and niacin, however, sunflower seed contains more pantothenic acid. Both peanut flour and sunflower seeds contain significant amounts of riboflavin, Vitamin B6 and folate.
| Peanut Flour | Sunflower Seeds | |
|---|---|---|
| Thiamin | 0.7 MG | 0.325 MG |
| Riboflavin | 0.48 MG | 0.285 MG |
| Niacin | 27 MG | 4.198 MG |
| Pantothenic acid | 2.744 MG | 7.056 MG |
| Vitamin B6 | 0.504 MG | 0.805 MG |
| Folate | 248 UG | 238 UG |
Minerals
calcium
Both sunflower seeds and peanut flour are high in calcium. Peanut flour has 146% more calcium than sunflower seed - sunflower seed has 57mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both sunflower seeds and peanut flour are high in iron. Sunflower seed has 224% more iron than peanut flour - sunflower seed has 6.8mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both sunflower seeds and peanut flour are high in potassium. Peanut flour has 163% more potassium than sunflower seed - sunflower seed has 491mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sunflower seed has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Sunflower Seeds | |
|---|---|---|
| linoleic acid | 0.143 G | 37.39 G |
| Total | 0.143 G | 37.39 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 Sunflower Seeds .
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Sunflower Seeds (Seeds, sunflower seed kernels, toasted, without salt) .
Peanut Flour 100g
(
100 g
)
|
Daily Values (%) |
Sunflower Seeds 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 327KCAL 16% |
|
5% | calories | 89% |
|
619KCAL 31% | |
| 35G 14% |
|
67% | carbohydrates | 5% |
|
21G 8% | |
| 16G 63% |
|
33% | dietary fiber | 5% |
|
12G 46% | |
| 8.2G | >999% | sugar | 5% | ||||
| 0.55G 1% |
|
5% | total fat | >999% |
|
57G 89% | |
| 0.06G 0.4% |
|
5% | saturated fat | >999% |
|
6G 33% | |
| 0.23G | 5% | monounsaturated fat | >999% | 11G | |||
| 0.14G | 5% | polyunsaturated fat | >999% | 38G | |||
| 180MG 12% |
|
>999% | sodium | 5% |
|
3MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin C | >999% |
|
1.4MG 2% | ||
| 140MG 14% |
|
146% | calcium | 5% |
|
57MG 6% | |
| 2.1MG 12% |
|
5% | iron | 224% |
|
6.8MG 38% | |
| 370MG 119% |
|
187% | magnesium | 5% |
|
129MG 42% | |
| 1290MG 56% |
|
163% | potassium | 5% |
|
491MG 21% | |
| 0.7MG 64% |
|
112% | thiamin (Vit B1) | 5% |
|
0.33MG 30% | |
| 0.48MG 44% |
|
71% | riboflavin (Vit B2) | 5% |
|
0.28MG 26% | |
| 27MG 193% |
|
543% | niacin (Vit B3) | 5% |
|
4.2MG 30% | |
| 0.5MG 39% |
|
5% | Vitamin B6 | 62% |
|
0.81MG 62% | |
| 2.7MG 55% |
|
5% | pantothenic acid (Vit B5) | 163% |
|
7.1MG 141% | |
| 248UG 62% |
|
4% | folate (Vit B9) | 5% |
|
238UG 60% | |
| 0.05MG 0.3% |
|
>999% | Vitamin E | 5% |
|
||
| 52G 104% |
|
206% | protein | 5% |
|
17G 34% | |
| 109MG 26% |
|
>999% | choline | 5% |
|
||
| 1.8MG 150% |
|
5% | copper | 5% |
|
1.8MG 153% | |
| 4.9MG 272% |
|
133% | manganese | 5% |
|
2.1MG 117% | |
| 760MG 109% |
|
5% | phosphorus | 52% |
|
1158MG 165% | |
| 7.1UG 13% |
|
>999% | selenium | 5% |
|
||
| 5.1MG 64% |
|
5% | zinc | 4% |
|
5.3MG 66% | |
| 7.8G | 680% | Water | 5% | 1G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, biotin (Vit B7), Vitamin B12, Vitamin K, cholesterol, trans fat. |
|||||||
FAQ
Does sunflower seeds or peanut flour contain more calories in 100 grams?Both sunflower seeds and peanut flour are high in calories. Sunflower seed has 90% more calories than peanut flour - sunflower seed has 619 calories in 100g and peanut flour has 327 calories.
Is sunflower seeds or peanut flour better for protein?
Both sunflower seeds and peanut flour are high in protein. Peanut flour has 200% more protein than sunflower seed - sunflower seed has 17.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Does sunflower seeds or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and sunflower seed has 40% fewer carbohydrates than peanut flour - sunflower seed has 20.6g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does sunflower seeds or peanut flour contain more calcium?
Both sunflower seeds and peanut flour are high in calcium. Peanut flour has 150% more calcium than sunflower seed - sunflower seed has 57mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does sunflower seeds or peanut flour contain more iron?
Both sunflower seeds and peanut flour are high in iron. Sunflower seed has 220% more iron than peanut flour - sunflower seed has 6.8mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does sunflower seeds or peanut flour contain more potassium?
Both sunflower seeds and peanut flour are high in potassium. Peanut flour has 160% more potassium than sunflower seed - sunflower seed has 491mg of potassium in 100 grams and peanut flour has 1290mg of potassium.