Whole Wheat Flour vs. Peanuts
Nutrition comparison of Whole 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
whole wheat flour
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and peanuts:
- Both whole wheat flour and peanuts are high in calories, dietary fiber, potassium and protein.
- Peanut has more niacin, Vitamin B6 and folate.
- Peanut is a great source of calcium.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and peanuts are high in calories. Peanut has 77% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to peanuts per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Peanuts | |
|---|---|---|
| Protein | 11% | 16% |
| Carbohydrates | 84% | 14% |
| Fat | 5% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and peanut has 71% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both whole wheat flour and peanuts are high in dietary fiber. Whole wheat flour has 56% more dietary fiber than peanut - whole wheat flour has 13.1g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Whole wheat flour and peanuts contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and peanut has 4.9g of sugar.
Protein
protein
Both whole wheat flour and peanuts are high in protein. Peanut has 153% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and whole wheat flour has 94% less saturated fat than peanut - whole wheat flour has 0.43g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and whole wheat flour are low in trans fat - peanut has 0.03g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Whole wheat flour and peanuts contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has 830% more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Whole wheat flour and peanuts contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more niacin, Vitamin B6 and folate. Both whole wheat flour and peanuts contain significant amounts of thiamin, riboflavin and pantothenic acid.
| Whole Wheat Flour | Peanuts | |
|---|---|---|
| Thiamin | 0.297 MG | 0.152 MG |
| Riboflavin | 0.188 MG | 0.197 MG |
| Niacin | 5.347 MG | 14.355 MG |
| Pantothenic acid | 1.011 MG | 1.011 MG |
| Vitamin B6 | 0.191 MG | 0.466 MG |
| Folate | 28 UG | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 76% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 135% more iron than peanut - whole wheat flour has 3.7mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both whole wheat flour and peanuts are high in potassium. Peanut has 61% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and peanut has 634mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Whole 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 whole wheat flour or peanuts contain more calories in 100 grams?Both whole wheat flour and peanuts are high in calories. Peanut has 80% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and peanut has 587 calories.
Does whole wheat flour or peanuts have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and peanut has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does whole wheat flour or peanuts contain more iron?
Whole wheat flour is an abundant source of iron and it has 140% more iron than peanut - whole wheat flour has 3.7mg of iron in 100 grams and peanut has 1.6mg of iron.
Does whole wheat flour or peanuts contain more potassium?
Both whole wheat flour and peanuts are high in potassium. Peanut has 60% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and peanut has 634mg of potassium.