Peanut Flour vs. Pumpkin Seeds

Nutrition comparison of Peanut Flour and Pumpkin Seeds


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

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

For a quick recap of significant nutrients and differences in peanut flour and pumpkin seeds:

  • Both pumpkin seeds and peanut flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Peanut flour has signficantly less saturated fat than pumpkin seed.
Detailed nutritional comparison of peanut flour and pumpkin seeds 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 Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Peanut Flour src
Image of Pumpkin Seeds src

Calories and Carbs

calories

Both pumpkin seeds and peanut flour are high in calories. Pumpkin seed has 36% more calories than peanut flour - pumpkin seed has 446 calories per 100 grams and peanut flour has 327 calories.

For macronutrient ratios, peanut flour is much heavier in protein, lighter in carbs and much lighter in fat compared to pumpkin seeds per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for pumpkin seeds, 16:46:38 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanut Flour Pumpkin Seeds
Protein 59% 16%
Carbohydrates 39% 46%
Fat 2% 38%
Alcohol ~ ~

carbohydrates

Both pumpkin seeds and peanut flour are high in carbohydrates. Pumpkin seed has 55% more carbohydrates than peanut flour - pumpkin seed has 53.8g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.

dietary fiber

Both pumpkin seeds and peanut flour are high in dietary fiber. Pumpkin seed has 16% more dietary fiber than peanut flour - pumpkin seed has 18.4g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.

sugar

Pumpkin seed has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and pumpkin seed does not contain significant amounts.

Protein

protein

Both pumpkin seeds and peanut flour are high in protein. Peanut flour has 181% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and peanut flour has 52.2g of protein.

Fat

saturated fat

Peanut flour has signficantly less saturated fat than pumpkin seed - pumpkin seed has 3.7g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.

Vitamins

Vitamin C

Pumpkin seeds and peanut flour contain similar amounts of Vitamin C - pumpkin seed has 0.3mg of Vitamin C per 100 grams and peanut flour does not contain significant amounts.

Vitamin A

Pumpkin seeds and peanut flour contain similar amounts of Vitamin A - pumpkin seed has 3ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.

Vitamin E

Peanut flour and pumpkin seeds contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and pumpkin seed does not contain significant amounts.

The B Vitamins

Peanut flour has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Peanut Flour Pumpkin Seeds
Thiamin 0.7 MG 0.034 MG
Riboflavin 0.48 MG 0.052 MG
Niacin 27 MG 0.286 MG
Pantothenic acid 2.744 MG 0.056 MG
Vitamin B6 0.504 MG 0.037 MG
Folate 248 UG 9 UG

Minerals

calcium

Both pumpkin seeds and peanut flour are high in calcium. Peanut flour has 155% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium per 100 grams and peanut flour has 140mg of calcium.

iron

Both pumpkin seeds and peanut flour are high in iron. Pumpkin seed has 58% more iron than peanut flour - pumpkin seed has 3.3mg of iron per 100 grams and peanut flour has 2.1mg of iron.

potassium

Both pumpkin seeds and peanut flour are high in potassium. Peanut flour has 40% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium per 100 grams and peanut flour has 1290mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Peanut Flour Pumpkin Seeds
linoleic acid 0.143 G 8.759 G
Total 0.143 G 8.759 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 Pumpkin Seeds .

Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Pumpkin Seeds (Seeds, pumpkin and squash seeds, whole, roasted, without salt) .

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FAQ

Does pumpkin seeds or peanut flour contain more calories in 100 grams?
Both pumpkin seeds and peanut flour are high in calories. Pumpkin seed has 40% more calories than peanut flour - pumpkin seed has 446 calories in 100g and peanut flour has 327 calories.

Is pumpkin seeds or peanut flour better for protein?
Both pumpkin seeds and peanut flour are high in protein. Peanut flour has 180% more protein than pumpkin seed - pumpkin seed has 18.6g of protein per 100 grams and peanut flour has 52.2g of protein.

Does pumpkin seeds or peanut flour have more carbohydrates?
By weight, both pumpkin seeds and peanut flour are high in carbohydrates. pumpkin seed has 60% more carbohydrates than peanut flour - pumpkin seed has 53.8g of carbs for 100g and peanut flour has 34.7g of carbohydrates.

Does pumpkin seeds or peanut flour contain more calcium?
Both pumpkin seeds and peanut flour are high in calcium. Peanut flour has 160% more calcium than pumpkin seed - pumpkin seed has 55mg of calcium in 100 grams and peanut flour has 140mg of calcium.

Does pumpkin seeds or peanut flour contain more iron?
Both pumpkin seeds and peanut flour are high in iron. Pumpkin seed has 60% more iron than peanut flour - pumpkin seed has 3.3mg of iron in 100 grams and peanut flour has 2.1mg of iron.

Does pumpkin seeds or peanut flour contain more potassium?
Both pumpkin seeds and peanut flour are high in potassium. Peanut flour has 40% more potassium than pumpkin seed - pumpkin seed has 919mg of potassium in 100 grams and peanut flour has 1290mg of potassium.