Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
whey protein powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and whey protein powder:
Both peanut flour and whey protein powder are high in calories. Whey protein powder has a little more calories (8%) than peanut flour by weight - peanut flour has 327 calories per 100 grams and whey protein powder has 352 calories.
| Peanut Flour | Whey Protein Powder | |
|---|---|---|
| Protein | 59% | 89% |
| Carbohydrates | 39% | 7% |
| Fat | 1% | 4% |
| Alcohol | ~ | ~ |
Peanut flour is high in carbohydrates and whey protein powder has 82% less carbohydrates than peanut flour - peanut flour has 34.7g of total carbs per 100 grams and whey protein powder has 6.3g of carbohydrates.
Both peanut flour and whey protein powder are high in dietary fiber. Peanut flour has 410% more dietary fiber than whey protein powder - peanut flour has 15.8g of dietary fiber per 100 grams and whey protein powder has 3.1g of dietary fiber.
Whey protein powder has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and whey protein powder does not contain significant amounts.
Both peanut flour and whey protein powder are high in protein. Whey protein powder has 50% more protein than peanut flour - peanut flour has 52.2g of protein per 100 grams and whey protein powder has 78.1g of protein.
Both peanut flour and whey protein powder are low in saturated fat - peanut flour has 0.06g of saturated fat per 100 grams and whey protein powder has 0.78g of saturated fat.
Peanut flour has less cholesterol than whey protein powder - whey protein powder has 16mg of cholesterol per 100 grams and peanut flour does not contain significant amounts.
Peanut flour and whey protein powder contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and whey protein powder does not contain significant amounts.
Whey protein powder has more riboflavin and Vitamin B12, however, peanut flour contains more niacin, pantothenic acid and folate. Both peanut flour and whey protein powder contain significant amounts of thiamin and Vitamin B6.
| Peanut Flour | Whey Protein Powder | |
|---|---|---|
| Thiamin | 0.7 MG | 0.609 MG |
| Riboflavin | 0.48 MG | 2.017 MG |
| Niacin | 27 MG | 1.136 MG |
| Pantothenic acid | 2.744 MG | ~ |
| Vitamin B6 | 0.504 MG | 0.607 MG |
| Folate | 248 UG | 33 UG |
| Vitamin B12 | ~ | 2.45 UG |
Both peanut flour and whey protein powder are high in calcium. Whey protein powder has 235% more calcium than peanut flour - peanut flour has 140mg of calcium per 100 grams and whey protein powder has 469mg of calcium.
Peanut flour is a great source of iron and it has 86% more iron than whey protein powder - peanut flour has 2.1mg of iron per 100 grams and whey protein powder has 1.1mg of iron.
Both peanut flour and whey protein powder are high in potassium. Peanut flour has 158% more potassium than whey protein powder - peanut flour has 1290mg of potassium per 100 grams and whey protein powder has 500mg of potassium.
Comparing omega-6 fatty acids, both peanut flour and whey protein powder contain significant amounts of linoleic acid.
| Peanut Flour | Whey Protein Powder | |
|---|---|---|
| linoleic acid | 0.143 G | 0.264 G |
| Total | 0.143 G | 0.264 G |
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 Whey Protein Powder (Protein powder, whey based, NFS) .
Peanut Flour g
()
|
Daily Values (%) |
Whey Protein Powder 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 | |||