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.
Detailed nutritional comparison of peanut flour and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Peanut Flour src
Image of Almonds src

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, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanut Flour Almonds
Protein 59% 14%
Carbohydrates 39% 14%
Fat 2% 72%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Peanut Flour or Almonds .

Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Almonds (Nuts, almonds) .

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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.