Peanut Flour vs. Walnut
Nutrition comparison of Peanut Flour and Walnut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
walnut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and walnut:
- Both walnut and peanut flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Walnut has 68% less sugar than peanut flour.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Walnut (Nuts, walnuts, english) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and peanut flour are high in calories. Walnut has 100% more calories than peanut flour - walnut has 654 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 walnut per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for walnut, 9:8:84 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Walnut | |
|---|---|---|
| Protein | 59% | 9% |
| Carbohydrates | 39% | 8% |
| Fat | 2% | 84% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and walnut has 60% less carbohydrates than peanut flour - walnut has 13.7g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both walnut and peanut flour are high in dietary fiber. Peanut flour has 136% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Walnut has 68% less sugar than peanut flour - walnut has 2.6g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both walnut and peanut flour are high in protein. Peanut flour has 243% more protein than walnut - walnut has 15.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Walnut is high in saturated fat and peanut flour has 99% less saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin C
Walnut has more Vitamin C than peanut flour - walnut has 1.3mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin A
Walnut and peanut flour contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Walnut and peanut flour contain similar amounts of Vitamin E - walnut has 0.7mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Walnut and peanut flour contain similar amounts of Vitamin K - walnut has 2.7ug 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 and folate. Both peanut flour and walnut contain significant amounts of Vitamin B6.
| Peanut Flour | Walnut | |
|---|---|---|
| Thiamin | 0.7 MG | 0.341 MG |
| Riboflavin | 0.48 MG | 0.15 MG |
| Niacin | 27 MG | 1.125 MG |
| Pantothenic acid | 2.744 MG | 0.57 MG |
| Vitamin B6 | 0.504 MG | 0.537 MG |
| Folate | 248 UG | 98 UG |
Minerals
calcium
Both walnut and peanut flour are high in calcium. Peanut flour has 43% more calcium than walnut - walnut has 98mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both walnut and peanut flour are high in iron. Walnut has 39% more iron than peanut flour - walnut has 2.9mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both walnut and peanut flour are high in potassium. Peanut flour has 193% more potassium than walnut - walnut has 441mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Walnut | |
|---|---|---|
| linoleic acid | 0.143 G | 38.093 G |
| other omega 6 | ~ | 0.063 G |
| Total | 0.143 G | 38.156 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 Walnut (Nuts, walnuts, english) .
Peanut Flour g
()
|
Daily Values (%) |
Walnut 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 walnut or peanut flour contain more calories in 100 grams?Both walnut and peanut flour are high in calories. Walnut has 100% more calories than peanut flour - walnut has 654 calories in 100g and peanut flour has 327 calories.
Is walnut or peanut flour better for protein?
Both walnut and peanut flour are high in protein. Peanut flour has 240% more protein than walnut - walnut has 15.2g of protein per 100 grams and peanut flour has 52.2g of protein.
Does walnut or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and walnut has 60% fewer carbohydrates than peanut flour - walnut has 13.7g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does walnut or peanut flour contain more calcium?
Both walnut and peanut flour are high in calcium. Peanut flour has 40% more calcium than walnut - walnut has 98mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does walnut or peanut flour contain more iron?
Both walnut and peanut flour are high in iron. Walnut has 40% more iron than peanut flour - walnut has 2.9mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does walnut or peanut flour contain more potassium?
Both walnut and peanut flour are high in potassium. Peanut flour has 190% more potassium than walnut - walnut has 441mg of potassium in 100 grams and peanut flour has 1290mg of potassium.