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  6. Peanut flour, low fat vs. Almond butter

Peanut flour, low fat vs. Almond butter — In-Depth Nutrition Comparison

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A recap on the differences between peanut flour, low fat and almond butter

  • Peanut flour, low fat has more copper, manganese, vitamin B3, vitamin B1, zinc, vitamin B5, and fiber; however, almond butter is higher in vitamin B2, magnesium, and calcium.
  • Peanut flour, low fat covers your daily copper needs 123% more than almond butter.
  • Almond butter contains 11 times less vitamin B1 than peanut flour, low fat. Peanut flour, low fat contains 0.457mg of vitamin B1, while almond butter contains 0.041mg.

Food varieties used in this article are Peanut flour, low fat and Nuts, almond butter, plain, without salt added.

Infographic

Peanut flour, low fat vs Almond butter infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 39% 120% 178% 680% 163% 218% 0.13% 552% 39%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more PotassiumPotassium +81.6%
Contains more IronIron +35.8%
Contains more CopperCopper +118.3%
Contains more ZincZinc +82.1%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +98.5%
Contains more SeleniumSelenium +195.8%
Contains more MagnesiumMagnesium +481.3%
Contains more CalciumCalcium +166.9%
~equal in Phosphorus ~508mg

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.
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% 0% 0% 114% 40% 216% 93% 70% 0% 0% 100% 0%
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% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin B1Vitamin B1 +1014.6%
Contains more Vitamin B3Vitamin B3 +264.5%
Contains more Vitamin B5Vitamin B5 +385.2%
Contains more Vitamin B6Vitamin B6 +195.1%
Contains more FolateFolate +150.9%
Contains more Vitamin B2Vitamin B2 +445.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Peanut flour, low fat Almond butter DV% diff.
Vitamin E 24.21mg 161%
Copper 2.039mg 0.934mg 123%
Manganese 4.231mg 2.131mg 91%
Vitamin B2 0.172mg 0.939mg 59%
Magnesium 48mg 279mg 55%
Monounsaturated fat 10.866g 32.445g 54%
Fats 21.9g 55.5g 52%
Vitamin B3 11.499mg 3.155mg 52%
Polyunsaturated fat 6.921g 13.613g 45%
Vitamin B1 0.457mg 0.041mg 35%
Protein 33.8g 20.96g 26%
Zinc 5.99mg 3.29mg 25%
Vitamin B5 1.543mg 0.318mg 25%
Calcium 130mg 347mg 22%
Fiber 15.8g 10.3g 22%
Folate 133µg 53µg 20%
Potassium 1358mg 748mg 18%
Iron 4.74mg 3.49mg 16%
Vitamin B6 0.304mg 0.103mg 15%
Choline 52.1mg 9%
Calories 428kcal 614kcal 9%
Selenium 7.1µg 2.4µg 9%
Saturated fat 3.04g 4.152g 5%
Carbs 31.27g 18.82g 4%
Net carbs 15.47g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Phosphorus 508mg 508mg 0%
Sodium 1mg 7mg 0%
Tryptophan 0.328mg 0.159mg 0%
Threonine 1.158mg 0.555mg 0%
Isoleucine 1.188mg 0.813mg 0%
Leucine 2.191mg 1.483mg 0%
Lysine 1.213mg 0.612mg 0%
Methionine 0.415mg 0.122mg 0%
Phenylalanine 1.752mg 1.149mg 0%
Valine 1.418mg 0.937mg 0%
Histidine 0.854mg 0.55mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
34% 22% 31% 8% 5%
Protein: 33.8 g
Fats: 21.9 g
Carbs: 31.27 g
Water: 7.8 g
Other: 5.23 g
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more ProteinProtein +61.3%
Contains more CarbsCarbs +66.2%
Contains more WaterWater +375.6%
Contains more OtherOther +69.8%
Contains more FatsFats +153.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 52% 33%
Saturated fat: Sat. Fat 3.04 g
Monounsaturated fat: Mono. Fat 10.866 g
Polyunsaturated fat: Poly. Fat 6.921 g
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -26.8%
Contains more Mono. FatMonounsaturated fat +198.6%
Contains more Poly. FatPolyunsaturated fat +96.7%

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 flour, low fat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172435/nutrients
  2. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.