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Peanut butter vs. Flour — In-Depth Nutrition Comparison

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How are Peanut butter and Flour different?

  • Peanut butter is higher in Vitamin E , Vitamin B3, Manganese, Magnesium, Phosphorus, and Copper, however, Flour is richer in Selenium, Vitamin B1, and Iron.
  • Daily need coverage for Vitamin E from Peanut butter is 60% higher.
  • Peanut butter contains 67 times more Saturated Fat than Flour. While Peanut butter contains 10.325g of Saturated Fat, Flour contains only 0.155g.

Peanut butter, smooth style, without salt and Wheat flour, white, all-purpose, enriched, bleached are the varieties used in this article.

Infographic

Peanut butter 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.
Contains more Calcium +226.7%
Contains more Magnesium +663.6%
Contains more Phosphorus +210.2%
Contains more Potassium +421.5%
Contains more Zinc +258.6%
Contains more Copper +193.1%
Contains more Manganese +144.1%
Contains more Iron +166.7%
Contains less Sodium -88.2%
Contains more Selenium +726.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +226.7%
Contains more Magnesium +663.6%
Contains more Phosphorus +210.2%
Contains more Potassium +421.5%
Contains more Zinc +258.6%
Contains more Copper +193.1%
Contains more Manganese +144.1%
Contains more Iron +166.7%
Contains less Sodium -88.2%
Contains more Selenium +726.8%

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.
:
3
Flour
Contains more Vitamin E +15066.7%
Contains more Vitamin B3 +122.1%
Contains more Vitamin B5 +159.6%
Contains more Vitamin B6 +902.3%
Contains more Vitamin B1 +423.3%
Contains more Vitamin B2 +157.3%
Contains more Folate +110.3%
Equal in Vitamin K - 0.3
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin E +15066.7%
Contains more Vitamin B3 +122.1%
Contains more Vitamin B5 +159.6%
Contains more Vitamin B6 +902.3%
Contains more Vitamin B1 +423.3%
Contains more Vitamin B2 +157.3%
Contains more Folate +110.3%
Equal in Vitamin K - 0.3

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +115%
Contains more Fats +5140.8%
Contains more Other +528.3%
Contains more Carbs +242%
Contains more Water +869.1%
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +115%
Contains more Fats +5140.8%
Contains more Other +528.3%
Contains more Carbs +242%
Contains more Water +869.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +29717.2%
Contains more Polyunsaturated fat +2935.1%
Contains less Saturated Fat -98.5%
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +29717.2%
Contains more Polyunsaturated fat +2935.1%
Contains less Saturated Fat -98.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter 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 butter Flour Opinion
Net carbs 17.31g 73.61g Flour
Protein 22.21g 10.33g Peanut butter
Fats 51.36g 0.98g Peanut butter
Carbs 22.31g 76.31g Flour
Calories 598kcal 364kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g 0.27g Flour
Fiber 5g 2.7g Peanut butter
Calcium 49mg 15mg Peanut butter
Iron 1.74mg 4.64mg Flour
Magnesium 168mg 22mg Peanut butter
Phosphorus 335mg 108mg Peanut butter
Potassium 558mg 107mg Peanut butter
Sodium 17mg 2mg Flour
Zinc 2.51mg 0.7mg Peanut butter
Copper 0.422mg 0.144mg Peanut butter
Manganese 1.665mg 0.682mg Peanut butter
Selenium 4.1µg 33.9µg Flour
Vitamin E 9.1mg 0.06mg Peanut butter
Vitamin B1 0.15mg 0.785mg Flour
Vitamin B2 0.192mg 0.494mg Flour
Vitamin B3 13.112mg 5.904mg Peanut butter
Vitamin B5 1.137mg 0.438mg Peanut butter
Vitamin B6 0.441mg 0.044mg Peanut butter
Folate 87µg 183µg Flour
Vitamin K 0.3µg 0.3µg
Tryptophan 0.231mg 0.127mg Peanut butter
Threonine 0.525mg 0.281mg Peanut butter
Isoleucine 0.616mg 0.357mg Peanut butter
Leucine 1.546mg 0.71mg Peanut butter
Lysine 0.681mg 0.228mg Peanut butter
Methionine 0.265mg 0.183mg Peanut butter
Phenylalanine 1.202mg 0.52mg Peanut butter
Valine 0.782mg 0.415mg Peanut butter
Histidine 0.557mg 0.23mg Peanut butter
Trans Fat 0.075g Flour
Saturated Fat 10.325g 0.155g Flour
Monounsaturated Fat 25.941g 0.087g Peanut butter
Polyunsaturated fat 12.535g 0.413g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
50%
Flour
Minerals Daily Need Coverage Score
84%
Peanut butter
59%
Flour

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 58)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 10.22g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 10.17g)
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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.