Peanut Flour vs. Silken Tofu
Nutrition comparison of Peanut Flour and Silken Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
silken tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and silken tofu:
- Both silken tofu and peanut flour are high in calcium.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut flour is a great source of iron.
- Peanut flour is an excellent source of dietary fiber, potassium and protein.
- Silken tofu has 10.7 times less sugar than peanut flour.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut flour is high in calories and silken tofu has 81% less calories than peanut flour - silken tofu has 61 calories per 100 grams and peanut flour has 327 calories.
| Peanut Flour | Silken Tofu | |
|---|---|---|
| Protein | 59% | 43% |
| Carbohydrates | 39% | 7% |
| Fat | 1% | 50% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and silken tofu has 97% less carbohydrates than peanut flour - silken tofu has 1.2g 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 78 times more dietary fiber than silken tofu - silken tofu has 0.2g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Silken tofu has 10.7 times less sugar than peanut flour - silken tofu has 0.7g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Peanut flour is an excellent source of protein and it has 628% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Both silken tofu and peanut flour are low in saturated fat - silken tofu has 0.53g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin C
Silken tofu and peanut flour contain similar amounts of Vitamin C - silken tofu has 0.2mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin A
Silken tofu and peanut flour contain similar amounts of Vitamin A - silken tofu has 2.1ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Silken tofu and peanut flour contain similar amounts of Vitamin E - silken tofu has 0.01mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Silken tofu and peanut flour contain similar amounts of Vitamin K - silken tofu has 2ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Peanut Flour | Silken Tofu | |
|---|---|---|
| Thiamin | 0.7 MG | 0.047 MG |
| Riboflavin | 0.48 MG | 0.037 MG |
| Niacin | 27 MG | 0.535 MG |
| Pantothenic acid | 2.744 MG | 0.051 MG |
| Vitamin B6 | 0.504 MG | 0.052 MG |
| Folate | 248 UG | 44 UG |
Minerals
calcium
Both silken tofu and peanut flour are high in calcium. Peanut flour has 26% more calcium than silken tofu - silken tofu has 111mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut flour is a great source of iron and it has 89% more iron than silken tofu - silken tofu has 1.1mg 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 975% more potassium than silken tofu - silken tofu has 120mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, silken tofu has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Silken Tofu | |
|---|---|---|
| linoleic acid | 0.143 G | 1.835 G |
| Total | 0.143 G | 1.835 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 Silken Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) .
Peanut Flour g
()
|
Daily Values (%) |
Silken Tofu 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 silken tofu or peanut flour contain more calories in 100 grams?Peanut flour is high in calories and silken tofu has 80% less calories than peanut flour - silken tofu has 61 calories in 100g and peanut flour has 327 calories.
Is silken tofu or peanut flour better for protein?
Peanut flour is a fantastic source of protein and it has 630% more protein than silken tofu - silken tofu has 7.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Does silken tofu or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and silken tofu has 100% fewer carbohydrates than peanut flour - silken tofu has 1.2g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does silken tofu or peanut flour contain more calcium?
Both silken tofu and peanut flour are high in calcium. Peanut flour has 30% more calcium than silken tofu - silken tofu has 111mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does silken tofu or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 980% more potassium than silken tofu - silken tofu has 120mg of potassium in 100 grams and peanut flour has 1290mg of potassium.