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  6. Flour vs. Peanut butter

Flour vs. Peanut butter — In-Depth Nutrition Comparison

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How are flour and peanut butter different?

  • Flour is higher in selenium, vitamin B1, and iron; however, peanut butter is richer in vitamin E, vitamin B3, manganese, magnesium, phosphorus, and copper.
  • Daily need coverage for vitamin E for peanut butter is 60% higher.
  • Flour contains 8 times more selenium than peanut butter. While flour contains 33.9µg of selenium, peanut butter contains only 4.1µg.
  • Flour has less saturated fat.
  • Peanut butter has a lower glycemic index (14) than flour (72).

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

Infographic

Flour vs Peanut 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.
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%
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%
Contains more IronIron +166.7%
Contains less SodiumSodium -88.2%
Contains more SeleniumSelenium +726.8%
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%

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 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% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin B1Vitamin B1 +423.3%
Contains more Vitamin B2Vitamin B2 +157.3%
Contains more FolateFolate +110.3%
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 CholineCholine +505.8%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0.3µg

All nutrients comparison - raw data values

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

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +242%
Contains more WaterWater +869.1%
Contains more ProteinProtein +115%
Contains more FatsFats +5140.8%
Contains more OtherOther +528.3%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -98.5%
Contains more Mono. FatMonounsaturated fat +29717.2%
Contains more Poly. FatPolyunsaturated fat +2935.1%

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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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.