Whole Wheat Flour vs. Peanut Butter
Nutrition comparison of Whole Wheat Flour and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
whole wheat flour
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and peanut butter:
- Both whole wheat flour and peanut butter are high in calories, dietary fiber, potassium and protein.
- Peanut butter has signficantly more Vitamin E than whole wheat flour.
- Peanut butter is a great source of calcium.
- Whole wheat flour has 7.2 times less sugar than peanut butter.
- Whole wheat flour has more thiamin, however, peanut butter contains more niacin, Vitamin B6 and folate.
- Whole wheat flour is an excellent source of iron.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and peanut butter are high in calories. Peanut butter has 77% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, whole wheat flour is lighter in protein, much heavier in carbs and much lighter in fat compared to peanut butter per calorie. Whole wheat flour has a macronutrient ratio of 11:84:5 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Peanut Butter | |
|---|---|---|
| Protein | 11% | 15% |
| Carbohydrates | 84% | 14% |
| Fat | 5% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and peanut butter has 71% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both whole wheat flour and peanut butter are high in dietary fiber. Whole wheat flour has 64% more dietary fiber than peanut butter - whole wheat flour has 13.1g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Whole wheat flour has 7.2 times less sugar than peanut butter - whole wheat flour has 1g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Both whole wheat flour and peanut butter are high in protein. Peanut butter has 150% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and whole wheat flour has 94% less saturated fat than peanut butter - whole wheat flour has 0.43g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin A
Whole wheat flour and peanut butter contain similar amounts of Vitamin A - whole wheat flour has 2.7ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Whole wheat flour and peanut butter contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Whole wheat flour has more thiamin, however, peanut butter contains more niacin, Vitamin B6 and folate. Both whole wheat flour and peanut butter contain significant amounts of riboflavin and pantothenic acid.
| Whole Wheat Flour | Peanut Butter | |
|---|---|---|
| Thiamin | 0.297 MG | 0.106 MG |
| Riboflavin | 0.188 MG | 0.111 MG |
| Niacin | 5.347 MG | 13.696 MG |
| Pantothenic acid | 1.011 MG | 1.118 MG |
| Vitamin B6 | 0.191 MG | 0.418 MG |
| Folate | 28 UG | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 36% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Whole wheat flour is an excellent source of iron and it has 95% more iron than peanut butter - whole wheat flour has 3.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both whole wheat flour and peanut butter are high in potassium. Peanut butter has 89% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Peanut Butter (Peanut butter, chunk style, with salt) .
Whole Wheat Flour g
()
|
Daily Values (%) |
Peanut Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does whole wheat flour or peanut butter contain more calories in 100 grams?Both whole wheat flour and peanut butter are high in calories. Peanut butter has 80% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and peanut butter has 589 calories.
Does whole wheat flour or peanut butter have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and peanut butter has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does whole wheat flour or peanut butter contain more iron?
Whole wheat flour is an abundant source of iron and it has 100% more iron than peanut butter - whole wheat flour has 3.7mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does whole wheat flour or peanut butter contain more potassium?
Both whole wheat flour and peanut butter are high in potassium. Peanut butter has 90% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and peanut butter has 745mg of potassium.