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.
Detailed nutritional comparison of peanut flour and pine nut 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 Pine Nut (Nuts, pine nuts, dried) . Have a correction or suggestions? Shoot us an email.


Image of Peanut Flour src
Image of Pine Nut src

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.

For macronutrient ratios, peanut flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to pine nut per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for pine nut, 8:7:85 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanut Flour Pine Nut
Protein 59% 8%
Carbohydrates 39% 7%
Fat 2% 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 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 Pine Nut .

Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Pine Nut (Nuts, pine nuts, dried) .

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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.