Peanut Flour vs. Pine Nut
Nutrition comparison of Peanut Flour and Pine Nut
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
pine nut
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and pine nut:
- Both pine nut and peanut flour are high in calories, dietary fiber, iron, potassium and protein.
- Peanut flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut flour has signficantly less saturated fat than pine nut.
- Peanut flour is an excellent source of calcium.
- Pine nut has 56% less sugar than peanut flour.
- Pine nut is a great source of Vitamin E.
USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both pine nut and peanut flour are high in calories. Pine nut has 106% more calories than peanut flour - pine nut has 673 calories per 100 grams and peanut flour has 327 calories.
| Peanut Flour | Pine Nut | |
|---|---|---|
| Protein | 59% | 8% |
| Carbohydrates | 39% | 7% |
| Fat | 1% | 85% |
| Alcohol | ~ | ~ |
carbohydrates
Peanut flour is high in carbohydrates and pine nut has 62% less carbohydrates than peanut flour - pine nut has 13.1g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both pine nut and peanut flour are high in dietary fiber. Peanut flour has 327% more dietary fiber than pine nut - pine nut has 3.7g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Pine nut has 56% less sugar than peanut flour - pine nut has 3.6g of sugar per 100 grams and peanut flour has 8.2g of sugar.
Protein
protein
Both pine nut and peanut flour are high in protein. Peanut flour has 281% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Peanut flour has signficantly less saturated fat than pine nut - pine nut has 4.9g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin C
Pine nut has more Vitamin C than peanut flour - pine nut has 0.8mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.
Vitamin A
Pine nut and peanut flour contain similar amounts of Vitamin A - pine nut has 1ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Vitamin E
Pine nut is a great source of Vitamin E and it has 185 times more Vitamin E than peanut flour - pine nut has 9.3mg of Vitamin E per 100 grams and peanut flour has 0.05mg of Vitamin E.
Vitamin K
Pine nut has more Vitamin K than peanut flour - pine nut has 53.9ug of Vitamin K per 100 grams and peanut flour does not contain significant amounts.
The B Vitamins
Peanut flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both peanut flour and pine nut contain significant amounts of thiamin.
| Peanut Flour | Pine Nut | |
|---|---|---|
| Thiamin | 0.7 MG | 0.364 MG |
| Riboflavin | 0.48 MG | 0.227 MG |
| Niacin | 27 MG | 4.387 MG |
| Pantothenic acid | 2.744 MG | 0.313 MG |
| Vitamin B6 | 0.504 MG | 0.094 MG |
| Folate | 248 UG | 34 UG |
Minerals
calcium
Peanut flour is an excellent source of calcium and it has 775% more calcium than pine nut - pine nut has 16mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both pine nut and peanut flour are high in iron. Pine nut has 163% more iron than peanut flour - pine nut has 5.5mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both pine nut and peanut flour are high in potassium. Peanut flour has 116% more potassium than pine nut - pine nut has 597mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, pine nut has more linoleic acid than peanut flour per 100 grams.
| Peanut Flour | Pine Nut | |
|---|---|---|
| linoleic acid | 0.143 G | 33.15 G |
| other omega 6 | ~ | 0.052 G |
| Total | 0.143 G | 33.202 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 Pine Nut (Nuts, pine nuts, dried) .
Peanut Flour 60g
(
cup
)
|
Daily Values (%) |
Pine Nut 135g
(
cup
)
|
|||||
|---|---|---|---|---|---|---|---|
| 196KCAL 10% |
|
5% | calories | 364% |
|
909KCAL 45% | |
| 21G 8% |
|
17% | carbohydrates | 5% |
|
18G 7% | |
| 9.5G 38% |
|
90% | dietary fiber | 5% |
|
5G 20% | |
| 4.9G | 2% | sugar | 5% | 4.8G | |||
| 0.33G 1% |
|
5% | total fat | >999% |
|
92G 144% | |
| 0.04G 0.2% |
|
5% | saturated fat | >999% |
|
6.6G 37% | |
| 0.14G | 5% | monounsaturated fat | >999% | 25G | |||
| 0.09G | 5% | polyunsaturated fat | >999% | 46G | |||
| 108MG 7% |
|
>999% | sodium | 5% |
|
2.7MG 0.2% | |
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
1.4UG 0.2% | ||
|
|
5% | Vitamin C | >999% |
|
1.1MG 1% | ||
| 84MG 8% |
|
282% | calcium | 5% |
|
22MG 2% | |
| 1.3MG 7% |
|
5% | iron | 477% |
|
7.5MG 42% | |
| 222MG 72% |
|
5% | magnesium | 53% |
|
339MG 109% | |
| 774MG 34% |
|
5% | potassium | 4% |
|
806MG 35% | |
| 0.42MG 38% |
|
5% | thiamin (Vit B1) | 17% |
|
0.49MG 45% | |
| 0.29MG 26% |
|
5% | riboflavin (Vit B2) | 7% |
|
0.31MG 28% | |
| 16MG 116% |
|
171% | niacin (Vit B3) | 5% |
|
5.9MG 42% | |
| 0.3MG 23% |
|
131% | Vitamin B6 | 5% |
|
0.13MG 10% | |
| 1.6MG 33% |
|
281% | pantothenic acid (Vit B5) | 5% |
|
0.42MG 9% | |
| 149UG 37% |
|
224% | folate (Vit B9) | 5% |
|
46UG 12% | |
| 0.03MG 0.2% |
|
5% | Vitamin E | >999% |
|
13MG 84% | |
|
|
5% | Vitamin K | >999% |
|
73UG 81% | ||
| 31G 63% |
|
72% | protein | 5% |
|
18G 37% | |
| 65MG 15% |
|
5% | choline | 15% |
|
75MG 18% | |
| 1.1MG 90% |
|
5% | copper | 64% |
|
1.8MG 149% | |
| 2.9MG 163% |
|
5% | manganese | 314% |
|
12MG 660% | |
| 456MG 65% |
|
5% | phosphorus | 70% |
|
776MG 111% | |
| 4.3UG 8% |
|
353% | selenium | 5% |
|
0.95UG 2% | |
| 3.1MG 38% |
|
5% | zinc | 181% |
|
8.7MG 109% | |
| 4.7G | 52% | Water | 5% | 3.1G | |||
| 5% | Starch | >999% | 1.9G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does pine nut or peanut flour contain more calories in 100 grams?Both pine nut and peanut flour are high in calories. Pine nut has 110% more calories than peanut flour - pine nut has 673 calories in 100g and peanut flour has 327 calories.
Is pine nut or peanut flour better for protein?
Both pine nut and peanut flour are high in protein. Peanut flour has 280% more protein than pine nut - pine nut has 13.7g of protein per 100 grams and peanut flour has 52.2g of protein.
Does pine nut or peanut flour have more carbohydrates?
By weight, peanut flour is high in carbohydrates and pine nut has 60% fewer carbohydrates than peanut flour - pine nut has 13.1g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does pine nut or peanut flour contain more calcium?
Peanut flour is a rich source of calcium and it has 780% more calcium than pine nut - pine nut has 16mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does pine nut or peanut flour contain more iron?
Both pine nut and peanut flour are high in iron. Pine nut has 160% more iron than peanut flour - pine nut has 5.5mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does pine nut or peanut flour contain more potassium?
Both pine nut and peanut flour are high in potassium. Peanut flour has 120% more potassium than pine nut - pine nut has 597mg of potassium in 100 grams and peanut flour has 1290mg of potassium.