Wheat Flour vs. Peanuts
Nutrition comparison of Wheat Flour and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and peanuts:
- Both wheat flour and peanuts are high in calories, dietary fiber and protein.
- Peanut is a great source of calcium.
- Peanut is an excellent source of potassium.
- Wheat flour has 14.8 times less sugar than peanut.
- Wheat flour has more thiamin and riboflavin, however, peanut contains more pantothenic acid and Vitamin B6.
- Wheat flour is an excellent source of iron.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and peanuts are high in calories. Peanut has 63% more calories than wheat flour - wheat flour has 361 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, wheat flour is much heavier in carbs, much lighter in fat and similar to peanuts for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Peanuts | |
|---|---|---|
| Protein | 14% | 16% |
| Carbohydrates | 82% | 14% |
| Fat | 4% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and peanut has 71% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both wheat flour and peanuts are high in dietary fiber. Peanut has 250% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Wheat flour has 14.8 times less sugar than peanut - wheat flour has 0.31g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both wheat flour and peanuts are high in protein. Peanut has 103% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and wheat flour has 97% less saturated fat than peanut - wheat flour has 0.24g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and wheat flour are low in trans fat - peanut has 0.03g of trans fat per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Wheat flour and peanuts contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 11 times more Vitamin E than wheat flour - wheat flour has 0.4mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Wheat flour and peanuts contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin and riboflavin, however, peanut contains more pantothenic acid and Vitamin B6. Both wheat flour and peanuts contain significant amounts of niacin and folate.
| Wheat Flour | Peanuts | |
|---|---|---|
| Thiamin | 0.812 MG | 0.152 MG |
| Riboflavin | 0.512 MG | 0.197 MG |
| Niacin | 7.554 MG | 14.355 MG |
| Pantothenic acid | 0.438 MG | 1.011 MG |
| Vitamin B6 | 0.037 MG | 0.466 MG |
| Folate | 183 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 287% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Wheat flour is an excellent source of iron and it has 179% more iron than peanut - wheat flour has 4.4mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has 534% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both wheat flour and peanuts contain significant amounts of alpha linoleic acid (ALA).
| Wheat Flour | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.026 G |
| Total | 0.043 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Peanuts | |
|---|---|---|
| linoleic acid | 0.685 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 0.685 G | 9.719 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: Wheat Flour (Wheat flour, white, bread, enriched) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Wheat Flour g
()
|
Daily Values (%) |
Peanuts 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 wheat flour or peanuts contain more calories in 100 grams?Both wheat flour and peanuts are high in calories. Peanut has 60% more calories than wheat flour - wheat flour has 361 calories in 100g and peanut has 587 calories.
Does wheat flour or peanuts have more carbohydrates?
By weight, wheat flour is high in carbohydrates and peanut has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does wheat flour or peanuts contain more iron?
Wheat flour is an abundant source of iron and it has 180% more iron than peanut - wheat flour has 4.4mg of iron in 100 grams and peanut has 1.6mg of iron.
Does wheat flour or peanuts contain more potassium?
Peanut is a rich source of potassium and it has 530% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and peanut has 634mg of potassium.