Peanut Flour vs. Yellow Corn
Nutrition comparison of Peanut Flour and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and yellow corn:
- Both yellow corn and peanut flour are high in dietary fiber and potassium.
- 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 and protein.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut flour is high in calories and yellow corn has 71% less calories than peanut flour - yellow corn has 96 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is much heavier in protein, much lighter in carbs and lighter in fat compared to yellow corn per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Flour | Yellow Corn | |
|---|---|---|
| Protein | 59% | 12% |
| Carbohydrates | 39% | 76% |
| Fat | 2% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and yellow corn has 40% less carbohydrates than peanut flour - yellow corn has 21g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both yellow corn and peanut flour are high in dietary fiber. Peanut flour has 558% more dietary fiber than yellow corn - yellow corn has 2.4g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Yellow corn and peanut flour contain similar amounts of sugar - yellow corn has 4.5g 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 14 times more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Both yellow corn and peanut flour are low in saturated fat - yellow corn has 0.2g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin C
Yellow corn has more Vitamin C than peanut flour - yellow corn has 5.5mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin A
Yellow corn has more Vitamin A than peanut flour - yellow corn has 13ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Yellow corn and peanut flour contain similar amounts of Vitamin E - yellow corn has 0.09mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Yellow corn and peanut flour contain similar amounts of Vitamin K - yellow corn has 0.4ug 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 | Yellow Corn | |
|---|---|---|
| Thiamin | 0.7 MG | 0.093 MG |
| Riboflavin | 0.48 MG | 0.057 MG |
| Niacin | 27 MG | 1.683 MG |
| Pantothenic acid | 2.744 MG | 0.792 MG |
| Vitamin B6 | 0.504 MG | 0.139 MG |
| Folate | 248 UG | 23 UG |
Minerals
calcium
Peanut flour is an excellent source of calcium and it has 45 times more calcium than yellow corn - yellow corn 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 367% more iron than yellow corn - yellow corn has 0.45mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both yellow corn and peanut flour are high in potassium. Peanut flour has 492% more potassium than yellow corn - yellow corn has 218mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.143 G | 0.586 G |
| Total | 0.143 G | 0.586 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 Peanut Flour or Yellow Corn .
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Peanut Flour 100g
(
100 g
)
|
Daily Values (%) |
Cooked Yellow Corn 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 327KCAL 16% |
|
241% | calories | 5% |
|
96KCAL 5% | |
| 35G 14% |
|
67% | carbohydrates | 5% |
|
21G 8% | |
| 16G 63% |
|
567% | dietary fiber | 5% |
|
2.4G 10% | |
| 8.2G | 82% | sugar | 5% | 4.5G | |||
| 0.55G 1% |
|
5% | total fat | 173% |
|
1.5G 2% | |
| 0.06G 0.4% |
|
5% | saturated fat | 233% |
|
0.2G 1% | |
| 0.23G | 5% | monounsaturated fat | 61% | 0.37G | |||
| 0.14G | 5% | polyunsaturated fat | 328% | 0.6G | |||
| 180MG 12% |
|
>999% | sodium | 5% |
|
1MG 0.1% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
13UG 2% | ||
|
|
5% | Vitamin C | >999% |
|
5.5MG 7% | ||
| 140MG 14% |
|
>999% | calcium | 5% |
|
3MG 0.3% | |
| 2.1MG 12% |
|
367% | iron | 5% |
|
0.45MG 3% | |
| 370MG 119% |
|
>999% | magnesium | 5% |
|
26MG 8% | |
| 1290MG 56% |
|
492% | potassium | 5% |
|
218MG 10% | |
| 0.7MG 64% |
|
677% | thiamin (Vit B1) | 5% |
|
0.09MG 9% | |
| 0.48MG 44% |
|
699% | riboflavin (Vit B2) | 5% |
|
0.06MG 5% | |
| 27MG 193% |
|
>999% | niacin (Vit B3) | 5% |
|
1.7MG 12% | |
| 0.5MG 39% |
|
257% | Vitamin B6 | 5% |
|
0.14MG 11% | |
| 2.7MG 55% |
|
242% | pantothenic acid (Vit B5) | 5% |
|
0.79MG 16% | |
| 248UG 62% |
|
978% | folate (Vit B9) | 5% |
|
23UG 6% | |
| 0.05MG 0.3% |
|
5% | Vitamin E | 80% |
|
0.09MG 1% | |
|
|
5% | Vitamin K | >999% |
|
0.4UG 0.4% | ||
| 52G 104% |
|
>999% | protein | 5% |
|
3.4G 7% | |
| 109MG 26% |
|
276% | choline | 5% |
|
29MG 7% | |
| 1.8MG 150% |
|
>999% | copper | 5% |
|
0.05MG 4% | |
| 4.9MG 272% |
|
>999% | manganese | 5% |
|
0.17MG 9% | |
| 760MG 109% |
|
887% | phosphorus | 5% |
|
77MG 11% | |
| 7.1UG 13% |
|
>999% | selenium | 5% |
|
0.2UG 0.4% | |
| 5.1MG 64% |
|
722% | zinc | 5% |
|
0.62MG 8% | |
| 7.8G | 5% | Water | 836% | 73G | |||
| 5% | Starch | >999% | 7.2G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does yellow corn or peanut flour contain more calories in 100 grams?Peanut flour is high in calories and yellow corn has 70% less calories than peanut flour - yellow corn has 96 calories in 100g and peanut flour has 327 calories.
Is yellow corn or peanut flour better for protein?
Peanut flour is a fantastic source of protein and it has 14 times more protein than yellow corn - yellow corn has 3.4g of protein per 100 grams and peanut flour has 52.2g of protein.
Does yellow corn or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and yellow corn has 40% fewer carbohydrates than peanut flour - yellow corn has 21g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does yellow corn or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 45 times more calcium than yellow corn - yellow corn has 3mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does yellow corn or peanut flour contain more potassium?
Both yellow corn and peanut flour are high in potassium. Peanut flour has 490% more potassium than yellow corn - yellow corn has 218mg of potassium in 100 grams and peanut flour has 1290mg of potassium.