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Peanut vs. Flour — In-Depth Nutrition Comparison

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How are Peanut and Flour different?

  • Peanut is richer in Copper, Vitamin E , Manganese, Vitamin B3, Phosphorus, Magnesium, and Vitamin B5, while Flour is higher in Selenium, and Vitamin B2.
  • Peanut covers your daily need of Copper 111% more than Flour.
  • Peanut contains 139 times more Vitamin E than Flour. Peanut contains 8.33mg of Vitamin E , while Flour contains 0.06mg.
  • Flour is lower in Saturated Fat.

Peanuts, all types, raw and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Peanut vs 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
7
:
3
Flour
Contains more Calcium +513.3%
Contains more Magnesium +663.6%
Contains more Phosphorus +248.1%
Contains more Potassium +558.9%
Contains more Zinc +367.1%
Contains more Copper +694.4%
Contains more Manganese +183.6%
Contains less Sodium -88.9%
Contains more Selenium +370.8%
Equal in Iron - 4.64
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +513.3%
Contains more Magnesium +663.6%
Contains more Phosphorus +248.1%
Contains more Potassium +558.9%
Contains more Zinc +367.1%
Contains more Copper +694.4%
Contains more Manganese +183.6%
Contains less Sodium -88.9%
Contains more Selenium +370.8%
Equal in Iron - 4.64

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
6
:
3
Flour
Contains more Vitamin E +13783.3%
Contains more Vitamin B3 +104.4%
Contains more Vitamin B5 +303.4%
Contains more Vitamin B6 +690.9%
Contains more Folate +31.1%
Contains more Choline +404.8%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +265.9%
Contains more Vitamin K +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 29% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 6% 1%
Contains more Vitamin E +13783.3%
Contains more Vitamin B3 +104.4%
Contains more Vitamin B5 +303.4%
Contains more Vitamin B6 +690.9%
Contains more Folate +31.1%
Contains more Choline +404.8%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +265.9%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
:
2
Flour
Contains more Protein +149.8%
Contains more Fats +4924.5%
Contains more Other +406.5%
Contains more Carbs +373.1%
Contains more Water +83.4%
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
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +149.8%
Contains more Fats +4924.5%
Contains more Other +406.5%
Contains more Carbs +373.1%
Contains more Water +83.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
:
1
Flour
Contains more Monounsaturated Fat +27975.9%
Contains more Polyunsaturated fat +3667.1%
Contains less Saturated Fat -97.5%
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +27975.9%
Contains more Polyunsaturated fat +3667.1%
Contains less Saturated Fat -97.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Flour Opinion
Net carbs 7.63g 73.61g Flour
Protein 25.8g 10.33g Peanut
Fats 49.24g 0.98g Peanut
Carbs 16.13g 76.31g Flour
Calories 567kcal 364kcal Peanut
Sugar 4.72g 0.27g Flour
Fiber 8.5g 2.7g Peanut
Calcium 92mg 15mg Peanut
Iron 4.58mg 4.64mg Flour
Magnesium 168mg 22mg Peanut
Phosphorus 376mg 108mg Peanut
Potassium 705mg 107mg Peanut
Sodium 18mg 2mg Flour
Zinc 3.27mg 0.7mg Peanut
Copper 1.144mg 0.144mg Peanut
Manganese 1.934mg 0.682mg Peanut
Selenium 7.2µg 33.9µg Flour
Vitamin E 8.33mg 0.06mg Peanut
Vitamin B1 0.64mg 0.785mg Flour
Vitamin B2 0.135mg 0.494mg Flour
Vitamin B3 12.066mg 5.904mg Peanut
Vitamin B5 1.767mg 0.438mg Peanut
Vitamin B6 0.348mg 0.044mg Peanut
Folate 240µg 183µg Peanut
Choline 52.5mg 10.4mg Peanut
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.25mg 0.127mg Peanut
Threonine 0.883mg 0.281mg Peanut
Isoleucine 0.907mg 0.357mg Peanut
Leucine 1.672mg 0.71mg Peanut
Lysine 0.926mg 0.228mg Peanut
Methionine 0.317mg 0.183mg Peanut
Phenylalanine 1.377mg 0.52mg Peanut
Valine 1.082mg 0.415mg Peanut
Histidine 0.652mg 0.23mg Peanut
Saturated Fat 6.279g 0.155g Flour
Monounsaturated Fat 24.426g 0.087g Peanut
Polyunsaturated fat 15.558g 0.413g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
46%
Flour
Minerals Daily Need Coverage Score
131%
Peanut
59%
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 - 59)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.45g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 6.124g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/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.