Wild Rice vs. Peanut Flour
Nutrition comparison of Cooked Wild Rice and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
wild rice
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wild rice and peanut flour:
- Both wild rice and peanut flour are high in calories.
- 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 calcium, dietary fiber, potassium and protein.
- Wild rice has 10.2 times less sugar than peanut flour.
USDA sources for nutritional information: Wild Rice (Wild rice, cooked) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wild rice and peanut flour are high in calories. Peanut flour has 224% more calories than wild rice - wild rice has 101 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, wild rice is much lighter in protein, much heavier in carbs and similar to peanut flour for fat. Wild rice has a macronutrient ratio of 15:82:3 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wild Rice | Peanut Flour | |
|---|---|---|
| Protein | 15% | 59% |
| Carbohydrates | 82% | 39% |
| Fat | 3% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and wild rice has 39% less carbohydrates than peanut flour - wild rice has 21.3g 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 778% more dietary fiber than wild rice - wild rice has 1.8g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Wild rice has 10.2 times less sugar than peanut flour - wild rice has 0.73g 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 12 times more protein than wild rice - wild rice has 4g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Both wild rice and peanut flour are low in saturated fat - wild rice has 0.05g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin A
Wild rice and peanut flour contain similar amounts of Vitamin A - wild rice has 0.9ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Wild rice and peanut flour contain similar amounts of Vitamin E - wild rice has 0.24mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Wild rice and peanut flour contain similar amounts of Vitamin K - wild rice has 0.5ug 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.
| Wild Rice | Peanut Flour | |
|---|---|---|
| Thiamin | 0.052 MG | 0.7 MG |
| Riboflavin | 0.087 MG | 0.48 MG |
| Niacin | 1.287 MG | 27 MG |
| Pantothenic acid | 0.154 MG | 2.744 MG |
| Vitamin B6 | 0.135 MG | 0.504 MG |
| Folate | 26 UG | 248 UG |
Minerals
calcium
Peanut flour is an excellent source of calcium and it has 45 times more calcium than wild rice - wild rice has 3mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Peanut flour is a great source of iron and it has 250% more iron than wild rice - wild rice has 0.6mg 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 11 times more potassium than wild rice - wild rice has 101mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both wild rice and peanut flour contain significant amounts of linoleic acid.
| Wild Rice | Peanut Flour | |
|---|---|---|
| linoleic acid | 0.119 G | 0.143 G |
| Total | 0.119 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 Wild Rice or Peanut Flour .
Note: The specific food items compared are: Wild Rice (Wild rice, cooked) and Peanut Flour (Peanut flour, defatted) .
Cooked Wild Rice 100g
(
100 g
)
|
Daily Values (%) |
Peanut Flour 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 101KCAL 5% |
|
5% | calories | 224% |
|
327KCAL 16% | |
| 21G 9% |
|
5% | carbohydrates | 67% |
|
35G 14% | |
| 1.8G 7% |
|
5% | dietary fiber | 789% |
|
16G 63% | |
| 0.73G | 5% | sugar | >999% | 8.2G | |||
| 0.34G 1% |
|
5% | total fat | 62% |
|
0.55G 1% | |
| 0.05G 0.3% |
|
5% | saturated fat | 20% |
|
0.06G 0.4% | |
| 0.05G | 5% | monounsaturated fat | 359% | 0.23G | |||
| 0.21G | 50% | polyunsaturated fat | 5% | 0.14G | |||
| 3MG 0.2% |
|
5% | sodium | >999% |
|
180MG 12% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 0.9UG 0.1% |
|
>999% | Vitamin A | 5% |
|
||
| 3MG 0.3% |
|
5% | calcium | >999% |
|
140MG 14% | |
| 0.6MG 3% |
|
5% | iron | 250% |
|
2.1MG 12% | |
| 32MG 10% |
|
5% | magnesium | >999% |
|
370MG 119% | |
| 101MG 4% |
|
5% | potassium | >999% |
|
1290MG 56% | |
| 0.05MG 5% |
|
5% | thiamin (Vit B1) | >999% |
|
0.7MG 64% | |
| 0.09MG 8% |
|
5% | riboflavin (Vit B2) | 433% |
|
0.48MG 44% | |
| 1.3MG 9% |
|
5% | niacin (Vit B3) | >999% |
|
27MG 193% | |
| 0.14MG 10% |
|
5% | Vitamin B6 | 257% |
|
0.5MG 39% | |
| 0.15MG 3% |
|
5% | pantothenic acid (Vit B5) | >999% |
|
2.7MG 55% | |
| 26UG 7% |
|
5% | folate (Vit B9) | 854% |
|
248UG 62% | |
| 0.24MG 2% |
|
379% | Vitamin E | 5% |
|
0.05MG 0.3% | |
| 0.5UG 1% |
|
>999% | Vitamin K | 5% |
|
||
| 4G 8% |
|
5% | protein | >999% |
|
52G 104% | |
| 10MG 2% |
|
5% | choline | 990% |
|
109MG 26% | |
| 0.12MG 10% |
|
5% | copper | >999% |
|
1.8MG 150% | |
| 0.28MG 16% |
|
5% | manganese | >999% |
|
4.9MG 272% | |
| 82MG 12% |
|
5% | phosphorus | 827% |
|
760MG 109% | |
| 0.8UG 2% |
|
5% | selenium | 787% |
|
7.1UG 13% | |
| 1.3MG 17% |
|
5% | zinc | 292% |
|
5.1MG 64% | |
| 74G | 849% | Water | 5% | 7.8G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does wild rice or peanut flour contain more calories in 100 grams?Both wild rice and peanut flour are high in calories. Peanut flour has 220% more calories than wild rice - wild rice has 101 calories in 100g and peanut flour has 327 calories.
Is wild rice or peanut flour better for protein?
Peanut flour is a fantastic source of protein and it has 12 times more protein than wild rice - wild rice has 4g of protein per 100 grams and peanut flour has 52.2g of protein.
Does wild rice or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and wild rice has 40% fewer carbohydrates than peanut flour - wild rice has 21.3g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does wild rice or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 45 times more calcium than wild rice - wild rice has 3mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does wild rice or peanut flour contain more potassium?
Peanut flour is a rich source of potassium and it has 11 times more potassium than wild rice - wild rice has 101mg of potassium in 100 grams and peanut flour has 1290mg of potassium.