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Peanut vs. Flour — In-Depth Nutrition Comparison

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How are peanuts and flour different?

  • Peanuts are richer in copper, vitamin E, manganese, vitamin B3, phosphorus, magnesium, and vitamin B5, while flour is higher in selenium and vitamin B2.
  • Peanuts cover your daily need for copper, 111% more than flour.
  • Peanuts contain 139 times more vitamin E than flour. Peanuts contain 8.33mg of vitamin E, while flour contains 0.06mg.
  • Flour is lower in saturated fat.
  • Flour has a higher glycemic index (72) than peanuts (13).

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

Infographic

Peanut vs Flour 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.
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%
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%
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%
Contains less SodiumSodium -88.9%
Contains more SeleniumSelenium +370.8%
~equal in Iron ~4.64mg

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.
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%
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 +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%
Contains more Vitamin B1Vitamin B1 +22.7%
Contains more Vitamin B2Vitamin B2 +265.9%
Contains more Vitamin KVitamin K +∞%
~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 Peanut Flour DV% diff.
Copper 1.144mg 0.144mg 111%
Polyunsaturated fat 15.558g 0.413g 101%
Fats 49.24g 0.98g 74%
Monounsaturated fat 24.426g 0.087g 61%
Vitamin E 8.33mg 0.06mg 55%
Manganese 1.934mg 0.682mg 54%
Selenium 7.2µg 33.9µg 49%
Vitamin B3 12.066mg 5.904mg 39%
Phosphorus 376mg 108mg 38%
Magnesium 168mg 22mg 35%
Protein 25.8g 10.33g 31%
Vitamin B2 0.135mg 0.494mg 28%
Saturated fat 6.279g 0.155g 28%
Vitamin B5 1.767mg 0.438mg 27%
Fiber 8.5g 2.7g 23%
Zinc 3.27mg 0.7mg 23%
Vitamin B6 0.348mg 0.044mg 23%
Carbs 16.13g 76.31g 20%
Potassium 705mg 107mg 18%
Folate 240µg 183µg 14%
Vitamin B1 0.64mg 0.785mg 12%
Calories 567kcal 364kcal 10%
Calcium 92mg 15mg 8%
Choline 52.5mg 10.4mg 8%
Iron 4.58mg 4.64mg 1%
Sodium 18mg 2mg 1%
Protein per 100 calories 4.6g 2.8g N/A
Calories per 10 g protein 220kcal 352kcal N/A
Weight per 100 calories 18g 27g N/A
Unsaturated / Saturated Fat ratio 6.4 3.2 N/A
Net carbs 7.63g 73.61g N/A
Sugar 4.72g 0.27g N/A
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.25mg 0.127mg 0%
Threonine 0.883mg 0.281mg 0%
Isoleucine 0.907mg 0.357mg 0%
Leucine 1.672mg 0.71mg 0%
Lysine 0.926mg 0.228mg 0%
Methionine 0.317mg 0.183mg 0%
Phenylalanine 1.377mg 0.52mg 0%
Valine 1.082mg 0.415mg 0%
Histidine 0.652mg 0.23mg 0%

Macronutrient Comparison

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

Fat Type Comparison

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

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.