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Peanut vs. Millet flour — In-Depth Nutrition Comparison

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The main differences between peanuts and millet flour

  • Peanuts are richer in copper, vitamin E, folate, manganese, vitamin B3, fiber, vitamin B1, and potassium, yet millet flour is richer in selenium.
  • Daily need coverage for copper for peanuts is 68% higher.
  • Peanuts contain 76 times more vitamin E than millet flour. Peanuts contain 8.33mg of vitamin E, while millet flour contains 0.11mg.
  • Millet flour contains less saturated fat.
  • Peanuts have a lower glycemic index than millet flour.

Food types used in this article are Peanuts, all types, raw and Millet flour.

Infographic

Peanut vs Millet flour infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peanut
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 85% 4.2% 20% 148% 178% 72% 122% 0.52% 131% 178%
Contains more MagnesiumMagnesium +41.2%
Contains more CalciumCalcium +557.1%
Contains more PotassiumPotassium +214.7%
Contains more IronIron +16.2%
Contains more CopperCopper +113.8%
Contains more ZincZinc +24.3%
Contains more PhosphorusPhosphorus +31.9%
Contains more ManganeseManganese +93%
Contains less SodiumSodium -77.8%
Contains more SeleniumSelenium +354.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Peanut
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 103% 17% 113% 76% 86% 0% 2% 32% 0%
Contains more Vitamin EVitamin E +7472.7%
Contains more Vitamin B1Vitamin B1 +55%
Contains more Vitamin B2Vitamin B2 +84.9%
Contains more Vitamin B3Vitamin B3 +100.4%
Contains more Vitamin B5Vitamin B5 +39.5%
Contains more FolateFolate +471.4%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin B6 ~0.372mg
~equal in Vitamin B12 ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
11% 4% 75% 9%
Protein: 10.75 g
Fats: 4.25 g
Carbs: 75.12 g
Water: 8.67 g
Other: 1.21 g
Contains more ProteinProtein +140%
Contains more FatsFats +1058.6%
Contains more OtherOther +92.6%
Contains more CarbsCarbs +365.7%
Contains more WaterWater +33.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
13% 23% 64%
Saturated fat: Sat. Fat 0.536 g
Monounsaturated fat: Mono. Fat 0.924 g
Polyunsaturated fat: Poly. Fat 2.618 g
Contains more Mono. FatMonounsaturated fat +2543.5%
Contains more Poly. FatPolyunsaturated fat +494.3%
Contains less Sat. FatSaturated fat -91.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut Millet flour
Rich in minerals ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Peanut Millet flour DV% diff.
Polyunsaturated fat 15.558g 2.618g 86%
Fats 49.24g 4.25g 69%
Copper 1.144mg 0.535mg 68%
Monounsaturated fat 24.426g 0.924g 59%
Vitamin E 8.33mg 0.11mg 55%
Folate 240µg 42µg 50%
Selenium 7.2µg 32.7µg 46%
Manganese 1.934mg 1.002mg 41%
Vitamin B3 12.066mg 6.02mg 38%
Protein 25.8g 10.75g 30%
Starch 69.88g 29%
Saturated fat 6.279g 0.536g 26%
Fiber 8.5g 3.5g 20%
Carbs 16.13g 75.12g 20%
Vitamin B1 0.64mg 0.413mg 19%
Potassium 705mg 224mg 14%
Phosphorus 376mg 285mg 13%
Magnesium 168mg 119mg 12%
Choline 52.5mg 10%
Vitamin B5 1.767mg 1.267mg 10%
Calories 567kcal 382kcal 9%
Calcium 92mg 14mg 8%
Iron 4.58mg 3.94mg 8%
Zinc 3.27mg 2.63mg 6%
Vitamin B2 0.135mg 0.073mg 5%
Vitamin B6 0.348mg 0.372mg 2%
Sodium 18mg 4mg 1%
Vitamin K 0µg 0.8µg 1%
Net carbs 7.63g 71.62g N/A
Sugar 4.72g 1.66g N/A
Trans fat 0g 0.002g N/A
Tryptophan 0.25mg 0.17mg 0%
Threonine 0.883mg 0.354mg 0%
Isoleucine 0.907mg 0.473mg 0%
Leucine 1.672mg 1.537mg 0%
Lysine 0.926mg 0.144mg 0%
Methionine 0.317mg 0.319mg 0%
Phenylalanine 1.377mg 0.675mg 0%
Valine 1.082mg 0.584mg 0%
Histidine 0.652mg 0.257mg 0%
Omega-3 - ALA 0.044g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 2.549g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Millet flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
75%
Peanut
33%
Millet flour
Minerals Daily Need Coverage Score
131%
Peanut
94%
Millet flour

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 57)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Cholesterol?
Millet flour
Millet flour is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Millet flour
Millet flour is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
Millet flour
Millet flour contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Millet flour
Millet flour is lower in Saturated fat (difference - 5.743g)
Which food is cheaper?
Millet flour
Millet flour is cheaper (difference - $2.8)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Millet flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172023/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.