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  6. Peanut butter vs. Flour

Peanut butter vs. Flour — In-Depth Nutrition Comparison

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How are peanut butter and flour different?

  • Peanut butter is higher in fats, vitamin E, vitamin B3, manganese, magnesium, and phosphorus; however, flour is richer in selenium, vitamin B1, and iron.
  • Daily need coverage for fats for peanut butter is 78% higher.
  • Peanut butter contains 152 times more vitamin E than flour. While peanut butter contains 9.1mg of vitamin E, flour contains only 0.06mg.
  • Flour has less saturated fat.
  • Peanut butter has a lower glycemic index (14) than flour (72).

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
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Flour
Flour
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +663.6%
Contains more CalciumCalcium +226.7%
Contains more PotassiumPotassium +421.5%
Contains more CopperCopper +193.1%
Contains more ZincZinc +258.6%
Contains more PhosphorusPhosphorus +210.2%
Contains more ManganeseManganese +144.1%
Contains more IronIron +166.7%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +726.8%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 182% 38% 44% 246% 68% 102% 0% 0.75% 65%
Flour
Flour
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin EVitamin E +15066.7%
Contains more Vitamin B3Vitamin B3 +122.1%
Contains more Vitamin B5Vitamin B5 +159.6%
Contains more Vitamin B6Vitamin B6 +902.3%
Contains more Vitamin B1Vitamin B1 +423.3%
Contains more Vitamin B2Vitamin B2 +157.3%
Contains more FolateFolate +110.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

Nutrient Peanut butter Flour DV% diff.
Polyunsaturated fat 12.535g 0.413g 81%
Fats 51.36g 0.98g 78%
Omega-6 (Linoleic acid) 12.215g 72%
Monounsaturated fat 25.941g 0.087g 65%
Vitamin E 9.1mg 0.06mg 60%
Selenium 4.1µg 33.9µg 54%
Vitamin B1 0.15mg 0.785mg 53%
Saturated fat 10.325g 0.155g 46%
Vitamin B3 13.112mg 5.904mg 45%
Manganese 1.665mg 0.682mg 43%
Iron 1.74mg 4.64mg 36%
Magnesium 168mg 22mg 35%
Phosphorus 335mg 108mg 32%
Copper 0.422mg 0.144mg 31%
Vitamin B6 0.441mg 0.044mg 31%
Protein 22.21g 10.33g 24%
Folate 87µg 183µg 24%
Vitamin B2 0.192mg 0.494mg 23%
Carbs 22.31g 76.31g 18%
Zinc 2.51mg 0.7mg 16%
Vitamin B5 1.137mg 0.438mg 14%
Potassium 558mg 107mg 13%
Calories 598kcal 364kcal 12%
Choline 63mg 10.4mg 10%
Fiber 5g 2.7g 9%
Calcium 49mg 15mg 3%
Omega-3 (ALA) 0.027g 2%
Starch 3.56g 1%
Sodium 17mg 2mg 1%
Protein per 100 calories 3.7g 2.8g N/A
Calories per 10 g protein 269kcal 352kcal N/A
Weight per 100 calories 17g 27g N/A
Unsaturated / Saturated Fat ratio 3.7 3.2 N/A
Net carbs 17.31g 73.61g N/A
Sugar 10.49g 0.27g N/A
Vitamin K 0.3µg 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.127mg 0%
Threonine 0.525mg 0.281mg 0%
Isoleucine 0.616mg 0.357mg 0%
Leucine 1.546mg 0.71mg 0%
Lysine 0.681mg 0.228mg 0%
Methionine 0.265mg 0.183mg 0%
Phenylalanine 1.202mg 0.52mg 0%
Valine 0.782mg 0.415mg 0%
Histidine 0.557mg 0.23mg 0%
Fructose 0.12g 0%
Omega-3 (Eicosatrienoic acid) 0.01g N/A
Omega-6 (Gamma-linolenic acid) 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.008g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Flour
Flour
2
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 ProteinProtein +115%
Contains more FatsFats +5140.8%
Contains more CarbsCarbs +242%
Contains more WaterWater +869.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Flour
Flour
1
24% 13% 63%
Saturated fat: Sat. Fat 0.155 g
Monounsaturated fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
Contains more Mono. FatMonounsaturated fat +29717.2%
Contains more Poly. FatPolyunsaturated fat +2935.1%
Contains less Sat. FatSaturated fat -98.5%

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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.