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Flour vs. Peanut — In-Depth Nutrition Comparison

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How are flour and peanuts different?

  • Flour is richer in selenium and vitamin B2, while peanuts are higher in copper, vitamin E, manganese, vitamin B3, phosphorus, magnesium, and vitamin B5.
  • Peanuts cover your daily need for copper, 111% more than flour.
  • Flour contains 5 times more selenium than peanuts. Flour contains 33.9µg of selenium, while peanuts contain 7.2µg.
  • Flour is lower in saturated fat.
  • Flour has a higher glycemic index (72) than peanuts (13).

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

Infographic

Flour vs Peanut 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.
Flour
Flour
2
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%
Peanut
Peanut
7
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%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +370.8%
Contains more MagnesiumMagnesium +663.6%
Contains more CalciumCalcium +513.3%
Contains more PotassiumPotassium +558.9%
Contains more CopperCopper +694.4%
Contains more ZincZinc +367.1%
Contains more PhosphorusPhosphorus +248.1%
Contains more ManganeseManganese +183.6%
~equal in Iron ~4.58mg

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.
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%
Peanut
Peanut
5
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% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B2Vitamin B2 +265.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +13783.3%
Contains more Vitamin B3Vitamin B3 +104.4%
Contains more Vitamin B5Vitamin B5 +303.4%
Contains more Vitamin B6Vitamin B6 +690.9%
Contains more FolateFolate +31.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Peanut DV% diff.
Copper 0.144mg 1.144mg 111%
Polyunsaturated fat 0.413g 15.558g 101%
Fats 0.98g 49.24g 74%
Monounsaturated fat 0.087g 24.426g 61%
Vitamin E 0.06mg 8.33mg 55%
Manganese 0.682mg 1.934mg 54%
Selenium 33.9µg 7.2µg 49%
Vitamin B3 5.904mg 12.066mg 39%
Phosphorus 108mg 376mg 38%
Magnesium 22mg 168mg 35%
Protein 10.33g 25.8g 31%
Vitamin B2 0.494mg 0.135mg 28%
Saturated fat 0.155g 6.279g 28%
Vitamin B5 0.438mg 1.767mg 27%
Fiber 2.7g 8.5g 23%
Zinc 0.7mg 3.27mg 23%
Vitamin B6 0.044mg 0.348mg 23%
Carbs 76.31g 16.13g 20%
Potassium 107mg 705mg 18%
Folate 183µg 240µg 14%
Vitamin B1 0.785mg 0.64mg 12%
Calories 364kcal 567kcal 10%
Calcium 15mg 92mg 8%
Choline 10.4mg 52.5mg 8%
Iron 4.64mg 4.58mg 1%
Sodium 2mg 18mg 1%
Protein per 100 calories 2.8g 4.6g N/A
Calories per 10 g protein 352kcal 220kcal N/A
Weight per 100 calories 27g 18g N/A
Unsaturated / Saturated Fat ratio 3.2 6.4 N/A
Net carbs 73.61g 7.63g N/A
Sugar 0.27g 4.72g N/A
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.127mg 0.25mg 0%
Threonine 0.281mg 0.883mg 0%
Isoleucine 0.357mg 0.907mg 0%
Leucine 0.71mg 1.672mg 0%
Lysine 0.228mg 0.926mg 0%
Methionine 0.183mg 0.317mg 0%
Phenylalanine 0.52mg 1.377mg 0%
Valine 0.415mg 1.082mg 0%
Histidine 0.23mg 0.652mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Peanut
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
Contains more CarbsCarbs +373.1%
Contains more WaterWater +83.4%
Contains more ProteinProtein +149.8%
Contains more FatsFats +4924.5%
Contains more OtherOther +406.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Peanut
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
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +27975.9%
Contains more Poly. FatPolyunsaturated fat +3667.1%

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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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.