Peanut Flour vs. White Beans

Nutrition comparison of Peanut Flour and White Beans

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

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

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

  • Both peanut flour and white beans are high in calcium, calories, dietary fiber, iron and potassium.
  • Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Peanut flour is an excellent source of protein.
  • White bean has 27.3 times less sugar than peanut flour.
Detailed nutritional comparison of peanut flour and white beans 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 White Beans (Beans, white, mature seeds, canned) . Have a correction or suggestions? Shoot us an email.

Image of Peanut Flour src
Image of White Beans src

Calories and Carbs

calories

Both peanut flour and white beans are high in calories. Peanut flour has 187% more calories than white bean - peanut flour has 327 calories per 100 grams and white bean has 114 calories.

Peanut Flour White Beans
Protein 59% 25%
Carbohydrates 39% 73%
Fat 1% 2%
Alcohol ~ ~

carbohydrates

Peanut flour is high in carbohydrates and white bean has 39% less carbohydrates than peanut flour - peanut flour has 34.7g of total carbs per 100 grams and white bean has 21.2g of carbohydrates.

dietary fiber

Both peanut flour and white beans are high in dietary fiber. Peanut flour has 229% more dietary fiber than white bean - peanut flour has 15.8g of dietary fiber per 100 grams and white bean has 4.8g of dietary fiber.

sugar

White bean has 27.3 times less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and white bean has 0.29g of sugar.

Protein

protein

Peanut flour is an excellent source of protein and it has 619% more protein than white bean - peanut flour has 52.2g of protein per 100 grams and white bean has 7.3g of protein.

Fat

saturated fat

Both peanut flour and white beans are low in saturated fat - peanut flour has 0.06g of saturated fat per 100 grams and white bean has 0.07g of saturated fat.

Vitamins

Vitamin E

Peanut flour and white beans contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and white bean has 0.79mg of Vitamin E.

Vitamin K

White beans and peanut flour contain similar amounts of Vitamin K - white bean has 2.9ug 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 White Beans
Thiamin 0.7 MG 0.096 MG
Riboflavin 0.48 MG 0.037 MG
Niacin 27 MG 0.113 MG
Pantothenic acid 2.744 MG 0.185 MG
Vitamin B6 0.504 MG 0.075 MG
Folate 248 UG 65 UG

Minerals

calcium

Both peanut flour and white beans are high in calcium. Peanut flour has 92% more calcium than white bean - peanut flour has 140mg of calcium per 100 grams and white bean has 73mg of calcium.

iron

Both peanut flour and white beans are high in iron. White bean has 42% more iron than peanut flour - peanut flour has 2.1mg of iron per 100 grams and white bean has 3mg of iron.

potassium

Both peanut flour and white beans are high in potassium. Peanut flour has 184% more potassium than white bean - peanut flour has 1290mg of potassium per 100 grams and white bean has 454mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Peanut Flour White Beans
linoleic acid 0.143 G 0.067 G
Total 0.143 G 0.067 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 White Beans (Beans, white, mature seeds, canned) .

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FAQ

Does peanut flour or white beans contain more calories in 100 grams?
Both peanut flour and white beans are high in calories. Peanut flour has 190% more calories than white bean - peanut flour has 327 calories in 100g and white bean has 114 calories.

Is peanut flour or white beans better for protein?
Peanut flour is a fantastic source of protein and it has 620% more protein than white bean - peanut flour has 52.2g of protein per 100 grams and white bean has 7.3g of protein.

Does peanut flour or white beans have more carbohydrates?
By weight, peanut flour is high in carbohydrates and white bean has 40% fewer carbohydrates than peanut flour - peanut flour has 34.7g of carbs for 100g and white bean has 21.2g of carbohydrates.

Does peanut flour or white beans contain more calcium?
Both peanut flour and white beans are high in calcium. Peanut flour has 90% more calcium than white bean - peanut flour has 140mg of calcium in 100 grams and white bean has 73mg of calcium.

Does peanut flour or white beans contain more iron?
Both peanut flour and white beans are high in iron. White bean has 40% more iron than peanut flour - peanut flour has 2.1mg of iron in 100 grams and white bean has 3mg of iron.

Does peanut flour or white beans contain more potassium?
Both peanut flour and white beans are high in potassium. Peanut flour has 180% more potassium than white bean - peanut flour has 1290mg of potassium in 100 grams and white bean has 454mg of potassium.