Cheese vs. Peanut Flour

Nutrition comparison of Cheese and Peanut Flour


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cheese versus peanut flour (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cheese and peanut flour:

  • Both cheese and peanut flour are high in calcium, calories and protein.
  • Cheese is an excellent source of Vitamin A.
  • Peanut flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12.
  • Peanut flour is a great source of iron.
  • Peanut flour is an excellent source of dietary fiber and potassium.
Detailed nutritional comparison of cheese and peanut flour 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: Cheese (Cheese, Mexican blend) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.


Image of Cheese src
Image of Peanut Flour src

Calories and Carbs

calories

Both cheese and peanut flour are high in calories. Cheese has 17% more calories than peanut flour - cheese has 384 calories per 100 grams and peanut flour has 327 calories.

For macronutrient ratios, cheese is much lighter in protein, much lighter in carbs and much heavier in fat compared to peanut flour per calorie. Cheese has a macronutrient ratio of 25:0:75 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cheese Peanut Flour
Protein 25% 59%
Carbohydrates ~ 39%
Fat 75% 2%
Alcohol ~ ~

carbohydrates

Peanut flour is high in carbohydrates and cheese has 100% less carbohydrates than peanut flour - cheese has 0.13g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.

dietary fiber

Peanut flour is an excellent source of dietary fiber and it has more dietary fiber than cheese - peanut flour has 15.8g of dietary fiber per 100 grams and cheese does not contain significant amounts.

sugar

Cheese has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and cheese does not contain significant amounts.

Protein

protein

Both cheese and peanut flour are high in protein. Peanut flour has 122% more protein than cheese - cheese has 23.5g of protein per 100 grams and peanut flour has 52.2g of protein.

Fat

saturated fat

Cheese is high in saturated fat and peanut flour has 100% less saturated fat than cheese - cheese has 16.1g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.

cholesterol

Peanut flour has less cholesterol than cheese - cheese has 95mg of cholesterol per 100 grams and peanut flour does not contain significant amounts.

Vitamins

Vitamin A

Cheese is an excellent source of Vitamin A and it has more Vitamin A than peanut flour - cheese has 174ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.

Vitamin D

Cheese has more Vitamin D than peanut flour - cheese has 21iu of Vitamin D per 100 grams and peanut flour does not contain significant amounts.

Vitamin E

Cheese and peanut flour contain similar amounts of Vitamin E - cheese has 0.25mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.

Vitamin K

Cheese and peanut flour contain similar amounts of Vitamin K - cheese has 2.5ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.

The B Vitamins

Peanut flour has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, cheese contains more Vitamin B12. Both cheese and peanut flour contain significant amounts of riboflavin.

Cheese Peanut Flour
Thiamin 0.023 MG 0.7 MG
Riboflavin 0.318 MG 0.48 MG
Niacin 0.114 MG 27 MG
Pantothenic acid 0.249 MG 2.744 MG
Vitamin B6 0.061 MG 0.504 MG
Folate 13 UG 248 UG
Vitamin B12 1.23 UG ~

Minerals

calcium

Both cheese and peanut flour are high in calcium. Cheese has 371% more calcium than peanut flour - cheese has 659mg of calcium per 100 grams and peanut flour has 140mg of calcium.

iron

Peanut flour is a great source of iron and it has 256% more iron than cheese - cheese has 0.59mg of iron per 100 grams and peanut flour has 2.1mg of iron.

potassium

Peanut flour is an excellent source of potassium and it has 14 times more potassium than cheese - cheese has 85mg of potassium per 100 grams and peanut flour has 1290mg of potassium.

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, cheese has more linoleic acid than peanut flour per 100 grams.

Cheese Peanut Flour
linoleic acid 0.532 G 0.143 G
Total 0.532 G 0.143 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 Cheese or Peanut Flour .

Note: The specific food items compared are: Cheese (Cheese, Mexican blend) and Peanut Flour (Peanut flour, defatted) .

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FAQ

Does cheese or peanut flour contain more calories in 100 grams?
Both cheese and peanut flour are high in calories. Cheese has 20% more calories than peanut flour - cheese has 384 calories in 100g and peanut flour has 327 calories.

Is cheese or peanut flour better for protein?
Both cheese and peanut flour are high in protein. Peanut flour has 120% more protein than cheese - cheese has 23.5g of protein per 100 grams and peanut flour has 52.2g of protein.

Does cheese or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and cheese has 100% fewer carbohydrates than peanut flour - cheese has 0.13g of carbs for 100g and peanut flour has 34.7g of carbohydrates.

Does cheese or peanut flour contain more calcium?
Both cheese and peanut flour are high in calcium. Cheese has 370% more calcium than peanut flour - cheese has 659mg of calcium in 100 grams and peanut flour has 140mg of calcium.

Does cheese or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 14 times more potassium than cheese - cheese has 85mg of potassium in 100 grams and peanut flour has 1290mg of potassium.