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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 fats, vitamin E, vitamin B3, manganese, magnesium, and phosphorus.
  • Daily need coverage for fats for peanut butter is 78% 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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%
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% 182% 38% 44% 246% 68% 102% 0% 0.75% 65%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~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%
Omega-6 (Linoleic acid) 12.215g 72%
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%
Copper 0.144mg 0.422mg 31%
Vitamin B6 0.044mg 0.441mg 31%
Protein 10.33g 22.21g 24%
Folate 183µg 87µg 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%
Omega-3 (ALA) 0.027g 2%
Starch 3.56g 1%
Sodium 2mg 17mg 1%
Protein per 100 calories 2.8g 3.7g N/A
Calories per 10 g protein 352kcal 269kcal N/A
Weight per 100 calories 27g 17g N/A
Unsaturated / Saturated Fat ratio 3.2 3.7 N/A
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 (Eicosatrienoic acid) 0.01g N/A
Omega-6 (Gamma-linolenic acid) 0.001g N/A
Omega-6 (Eicosadienoic acid) 0.008g 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%

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.