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Flour vs. Peanut — In-Depth Nutrition Comparison

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How are Flour and Peanut different?

  • Flour is richer in Selenium, and Vitamin B2, while Peanut is higher in Copper, Vitamin E , Manganese, Vitamin B3, Phosphorus, Magnesium, and Vitamin B5.
  • Peanut covers your daily need of Copper 111% more than Flour.
  • Flour contains 5 times more Selenium than Peanut. Flour contains 33.9µg of Selenium, while Peanut contains 7.2µg.
  • Flour is lower in Saturated Fat.

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

Infographic

Flour vs Peanut 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.
Flour
3
:
7
Peanut
Contains less Sodium -88.9%
Contains more Selenium +370.8%
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%
Equal in Iron - 4.58
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains less Sodium -88.9%
Contains more Selenium +370.8%
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%
Equal in Iron - 4.58

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
3
:
6
Peanut
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +265.9%
Contains more Vitamin K +∞%
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%
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%
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%
Contains more Vitamin B1 +22.7%
Contains more Vitamin B2 +265.9%
Contains more Vitamin K +∞%
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%

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Peanut
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
46%
Flour
75%
Peanut
Minerals Daily Need Coverage Score
59%
Flour
131%
Peanut

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. 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.