Wheat Flour vs. Peanut Butter

Nutrition comparison of Wheat Flour and Peanut Butter

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

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

For a quick recap of significant nutrients and differences in wheat flour and peanut butter:

  • Both wheat flour and peanut butter are high in calories, dietary fiber and protein.
  • Peanut butter has signficantly more Vitamin E than wheat flour.
  • Peanut butter is a great source of calcium.
  • Peanut butter is an excellent source of potassium.
  • Wheat flour has 26.1 times less sugar than peanut butter.
  • Wheat flour has more thiamin and riboflavin, however, peanut butter contains more pantothenic acid and Vitamin B6.
  • Wheat flour is an excellent source of iron.
Detailed nutritional comparison of wheat flour and peanut butter 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: Wheat Flour (Wheat flour, white, bread, enriched) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.

Image of Wheat Flour src
Image of Peanut Butter src

Calories and Carbs

calories

Both wheat flour and peanut butter are high in calories. Peanut butter has 63% more calories than wheat flour - wheat flour has 361 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, wheat flour is much heavier in carbs, much lighter in fat and similar to peanut butter for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Peanut Butter
Protein 14% 15%
Carbohydrates 82% 14%
Fat 4% 71%
Alcohol ~ ~

carbohydrates

Wheat flour is high in carbohydrates and peanut butter has 70% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

dietary fiber

Both wheat flour and peanut butter are high in dietary fiber. Peanut butter has 233% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

Wheat flour has 26.1 times less sugar than peanut butter - wheat flour has 0.31g of sugar per 100 grams and peanut butter has 8.4g of sugar.

Protein

protein

Both wheat flour and peanut butter are high in protein. Peanut butter has 101% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and wheat flour has 97% less saturated fat than peanut butter - wheat flour has 0.24g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

Vitamins

Vitamin A

Wheat flour and peanut butter contain similar amounts of Vitamin A - wheat flour has 0.6ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.

Vitamin E

Peanut butter has signficantly more Vitamin E than wheat flour - wheat flour has 0.4mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Wheat flour and peanut butter contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.

The B Vitamins

Wheat flour has more thiamin and riboflavin, however, peanut butter contains more pantothenic acid and Vitamin B6. Both wheat flour and peanut butter contain significant amounts of niacin and folate.

Wheat Flour Peanut Butter
Thiamin 0.812 MG 0.106 MG
Riboflavin 0.512 MG 0.111 MG
Niacin 7.554 MG 13.696 MG
Pantothenic acid 0.438 MG 1.118 MG
Vitamin B6 0.037 MG 0.418 MG
Folate 183 UG 92 UG

Minerals

calcium

Peanut butter is a great source of calcium and it has 200% more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Wheat flour is an excellent source of iron and it has 132% more iron than peanut butter - wheat flour has 4.4mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Peanut butter is an excellent source of potassium and it has 645% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and peanut butter has 745mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both wheat flour and peanut butter contain significant amounts of alpha linoleic acid (ALA).

Wheat Flour Peanut Butter
alpha linoleic acid 0.043 G 0.078 G
Total 0.043 G 0.078 G

omega 6s

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

Wheat Flour Peanut Butter
linoleic acid 0.685 G 13.854 G
other omega 6 ~ 0.64 G
Total 0.685 G 14.494 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 Wheat Flour or Peanut Butter .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Peanut Butter (Peanut butter, chunk style, with salt) .

Wheat Flour 100g

( 100 g )
Daily Values (%)

Peanut Butter 100g

( 100 g )
361KCAL 18%
calories 63%
589KCAL 30%
73G 29%
232% carbohydrates
22G 9%
2.4G 10%
dietary fiber 233%
8G 32%
0.31G sugar >999% 8.4G
1.7G 3%
total fat >999%
50G 78%
0.24G 1%
saturated fat >999%
7.6G 42%
0.14G monounsaturated fat >999% 23G
0.73G polyunsaturated fat >999% 14G
2MG 0.1%
sodium >999%
486MG 32%
Vitamins and Minerals
0.6UG 0.1%
>999% Vitamin A
15MG 2%
calcium 200%
45MG 5%
4.4MG 25%
132% iron
1.9MG 11%
25MG 8%
magnesium 540%
160MG 52%
100MG 4%
potassium 645%
745MG 32%
0.81MG 74%
636% thiamin (Vit B1)
0.11MG 10%
0.51MG 47%
363% riboflavin (Vit B2)
0.11MG 10%
7.6MG 54%
niacin (Vit B3) 84%
14MG 98%
0.04MG 3%
Vitamin B6 948%
0.42MG 32%
0.44MG 9%
pantothenic acid (Vit B5) 150%
1.1MG 22%
183UG 46%
99% folate (Vit B9)
92UG 23%
0.4MG 3%
Vitamin E >999%
6.3MG 42%
0.3UG 0.3%
Vitamin K 67%
0.5UG 1%
12G 24%
protein 100%
24G 48%
10MG 2%
choline 510%
61MG 14%
0.18MG 15%
copper 222%
0.58MG 48%
fluoride >999%
3.1UG 0.1%
0.79MG 44%
manganese 128%
1.8MG 100%
97MG 14%
phosphorus 229%
319MG 46%
40UG 72%
388% selenium
8.2UG 15%
0.85MG 11%
zinc 229%
2.8MG 35%
13G >999% Water 1.1G
Starch >999% 4.9G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does wheat flour or peanut butter contain more calories in 100 grams?
Both wheat flour and peanut butter are high in calories. Peanut butter has 60% more calories than wheat flour - wheat flour has 361 calories in 100g and peanut butter has 589 calories.

Does wheat flour or peanut butter have more carbohydrates?
By weight, wheat flour is high in carbohydrates and peanut butter has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and peanut butter has 21.6g of carbohydrates.

Does wheat flour or peanut butter contain more iron?
Wheat flour is an abundant source of iron and it has 130% more iron than peanut butter - wheat flour has 4.4mg of iron in 100 grams and peanut butter has 1.9mg of iron.

Does wheat flour or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 650% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and peanut butter has 745mg of potassium.

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