Peanut Flour vs. Almonds
Nutrition comparison of Peanut Flour and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and almonds:
- Both almonds and peanut flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Almond is an excellent source of Vitamin E.
- Peanut flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, almond contains more riboflavin.
- Peanut flour has signficantly less saturated fat than almond.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almonds and peanut flour are high in calories. Almond has 77% more calories than peanut flour - almond has 579 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to almonds per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Almonds | |
|---|---|---|
| Protein | 59% | 14% |
| Carbohydrates | 39% | 14% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and almond has 38% less carbohydrates than peanut flour - almond has 21.6g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both almonds and peanut flour are high in dietary fiber. Peanut flour has 26% more dietary fiber than almond - almond has 12.5g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Almonds and peanut flour contain similar amounts of sugar - almond has 4.4g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both almonds and peanut flour are high in protein. Peanut flour has 147% more protein than almond - almond has 21.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Peanut flour has signficantly less saturated fat than almond - almond has 3.8g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
trans fat
Both almonds and peanut flour are low in trans fat - almond has 0.02g of trans fat per 100 grams and peanut flour does not contain significant amounts.
Vitamins
Vitamin A
Almonds and peanut flour contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 511 times more Vitamin E than peanut flour - almond has 25.6mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
The B Vitamins
Peanut flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, almond contains more riboflavin.
| Peanut Flour | Almonds | |
|---|---|---|
| Thiamin | 0.7 MG | 0.205 MG |
| Riboflavin | 0.48 MG | 1.138 MG |
| Niacin | 27 MG | 3.618 MG |
| Pantothenic acid | 2.744 MG | 0.471 MG |
| Vitamin B6 | 0.504 MG | 0.137 MG |
| Folate | 248 UG | 44 UG |
Minerals
calcium
Both almonds and peanut flour are high in calcium. Almond has 92% more calcium than peanut flour - almond has 269mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both almonds and peanut flour are high in iron. Almond has 77% more iron than peanut flour - almond has 3.7mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both almonds and peanut flour are high in potassium. Peanut flour has 76% more potassium than almond - almond has 733mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Almonds | |
|---|---|---|
| linoleic acid | 0.143 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.143 G | 12.326 G |
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: Peanut Flour (Peanut flour, defatted) and Almonds (Nuts, almonds) .
Peanut Flour g
()
|
Daily Values (%) |
Almonds 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 almonds or peanut flour contain more calories in 100 grams?Both almonds and peanut flour are high in calories. Almond has 80% more calories than peanut flour - almond has 579 calories in 100g and peanut flour has 327 calories.
Is almonds or peanut flour better for protein?
Both almonds and peanut flour are high in protein. Peanut flour has 150% more protein than almond - almond has 21.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Does almonds or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and almond has 40% fewer carbohydrates than peanut flour - almond has 21.6g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does almonds or peanut flour contain more calcium?
Both almonds and peanut flour are high in calcium. Almond has 90% more calcium than peanut flour - almond has 269mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does almonds or peanut flour contain more iron?
Both almonds and peanut flour are high in iron. Almond has 80% more iron than peanut flour - almond has 3.7mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does almonds or peanut flour contain more potassium?
Both almonds and peanut flour are high in potassium. Peanut flour has 80% more potassium than almond - almond has 733mg of potassium in 100 grams and peanut flour has 1290mg of potassium.