How many calories are in one cup of peanut flour?

Peanut flour has 196 calories per cup or 327 calories for every 100 grams. Most of its calories are from protein and carbohydrates.

How much protein is in one cup of peanut flour?

An excellent source of protein, a single cup of Peanut Flour contains 63% of recommended daily values or 31.3 grams of protein. However, the protein in peanut flour is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in peanut flour?

Peanut flour is an excellent source of many nutrients, including carbohydrates, dietary fiber, protein, calcium, magnesium, potassium, thiamin, niacin, Vitamin B6 and folate. It also contains significant amounts of iron, riboflavin and pantothenic acid.

Food with Nutrition Similar to Peanut Flour

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Summary
Similar nuts
Similar baked
Similar meats
Similar plants

Peanut Flour source

Similar to Peanut Flour

A popular and very nutrient dense legume, peanut flour is an excellent source of dietary fiber, protein, calcium, potassium, thiamin, niacin, Vitamin B6 and folate. It is also a good source of iron, riboflavin and pantothenic acid. One cup of peanut flour contains about 196 calories.

Many foods are similar nutritionally to peanut flour, including whole wheat bread, chicken breast, almonds and soy flour. Other similar foods include hemp seeds, baguette and pistachio.

Unsurprisingly, the nutritional profile of peanuts is almost identical to peanut flour.

We compared the key nutrients in peanut flour (iron, riboflavin, pantothenic acid, dietary fiber, protein, calcium, potassium, thiamin, niacin, Vitamin B6 and folate) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Peanuts, Almonds, Soy Flour, Pine Nut, Walnut, Granola, Sunflower Seeds, Hazelnut, Cashews, Oats, Hemp Seeds, Pistachio, Barley, Pumpkin Seeds, Cornmeal

baked goods: Whole Wheat Bread, Baguette

meats: Chicken Breast

plants and vegetables: Dijon Mustard, Spirulina

The details of the top 20 foods most nutritionally similar to peanut flour are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to peanut flour. Peanuts, almonds, soy flour, pine nut and walnut are all high in iron, riboflavin, pantothenic acid, dietary fiber, protein, calcium, potassium, thiamin, niacin, Vitamin B6 and or folate.

Peanuts

Similarity: > 99%

Peanuts are high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and potassium. Also, peanuts contains more Vitamin E than peanut flour.

For 100 grams of peanut flour and peanuts:

Peanut Flour (1.75 cup)		Peanuts (5/8 cup)
2.1	iron (MG)	1.6
0.48	riboflavin (MG)	0.2
2.7	pantothenic acid (MG)	1
16	dietary fiber (G)	8.4
52	protein (G)	24
140	calcium (MG)	58
1290	potassium (MG)	634
0.7	thiamin (MG)	0.15
27	niacin (MG)	14
0.5	Vitamin B6 (MG)	0.47
248	folate (UG)	97

However, peanut flour does contain more iron, thiamin, riboflavin, pantothenic acid and folate than peanuts by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	587
8.2	sugar (G)	4.9
0.06	saturated fat (G)	7.7
0	trans fat (G)	0.03
0.05	Vitamin E (MG)	4.9
0.5	Vitamin B6 (MG)	0.47

0.995 | 0.995 | 7.45 Complete Comparison:
Peanuts vs. Peanut Flour

Almonds

Similarity: > 95%

Almonds are high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron. Also, almonds contains more Vitamin E than peanut flour.

For 100 grams of peanut flour and almonds:

Peanut Flour (1.75 cup)		Almonds (3/4 cup)
2.1	iron (MG)	3.7
0.48	riboflavin (MG)	1.1
2.7	pantothenic acid (MG)	0.47
16	dietary fiber (G)	13
52	protein (G)	21
140	calcium (MG)	269
1290	potassium (MG)	733
0.7	thiamin (MG)	0.21
27	niacin (MG)	3.6
0.5	Vitamin B6 (MG)	0.14
248	folate (UG)	44

However, peanut flour does contain more thiamin, niacin, pantothenic acid, Vitamin B6 and folate than almonds by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	579
8.2	sugar (G)	4.4
0.06	saturated fat (G)	3.8
0	trans fat (G)	0.02
0.05	Vitamin E (MG)	26
0.5	Vitamin B6 (MG)	0.14

0.95 | 0.95 | 8.65 Complete Comparison:
Almonds vs. Peanut Flour

Soy Flour

Similarity: > 95%

Soy flour is high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron.

For 100 grams of peanut flour and soy flour:

Peanut Flour (1.75 cup)		Soy Flour (1.25 cup)
2.1	iron (MG)	8.2
0.48	riboflavin (MG)	0.28
2.7	pantothenic acid (MG)	1.6
16	dietary fiber (G)	16
52	protein (G)	50
140	calcium (MG)	285
999	potassium (MG)	2090
0.7	thiamin (MG)	1.1
27	niacin (MG)	3
0.5	Vitamin B6 (MG)	1.1
248	folate (UG)	289

However, peanut flour does contain more riboflavin, niacin and pantothenic acid than soy flour by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	372
8.2	sugar (G)	9.3
0.06	saturated fat (G)	1.3
0	Vitamin A (UG)	2
0.05	Vitamin E (MG)	0.55
0.5	Vitamin B6 (MG)	1.1

0.947 | 0.947 | 11.51 Complete Comparison:
Soy Flour vs. Peanut Flour

Pine Nut

Similarity: > 90%

Pine nut is high in many of the same nutrients as peanut flour, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin C and Vitamin E than peanut flour.

For 100 grams of peanut flour and pine nut:

Peanut Flour (1.75 cup)		Pine Nut (3/4 cup)
2.1	iron (MG)	5.5
0.48	riboflavin (MG)	0.23
2.7	pantothenic acid (MG)	0.31
16	dietary fiber (G)	3.7
52	protein (G)	14
140	calcium (MG)	16
1290	potassium (MG)	597
0.7	thiamin (MG)	0.36
27	niacin (MG)	4.4
0.5	Vitamin B6 (MG)	0.09
248	folate (UG)	34

However, peanut flour does contain more calcium, riboflavin, pantothenic acid and Vitamin B6 than pine nut by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	673
8.2	sugar (G)	3.6
0.06	saturated fat (G)	4.9
0	Vitamin C (MG)	0.8
0	Vitamin A (UG)	1
0.05	Vitamin E (MG)	9.3
0.5	Vitamin B6 (MG)	0.09

0.94 | 0.94 | 8.15 Complete Comparison:
Pine Nut vs. Peanut Flour

Walnut

Similarity: > 90%

Walnut is high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron. Also, walnut contains more Vitamin C than peanut flour.

For 100 grams of peanut flour and walnut:

Peanut Flour (1.75 cup)		Walnut (7/8 cup)
2.1	iron (MG)	2.9
0.48	riboflavin (MG)	0.15
2.7	pantothenic acid (MG)	0.57
16	dietary fiber (G)	6.7
52	protein (G)	15
140	calcium (MG)	98
1290	potassium (MG)	441
0.7	thiamin (MG)	0.34
27	niacin (MG)	1.1
0.5	Vitamin B6 (MG)	0.54
248	folate (UG)	98

However, peanut flour does contain more thiamin, riboflavin, niacin and pantothenic acid than walnut by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	654
8.2	sugar (G)	2.6
0.06	saturated fat (G)	6.1
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.05	Vitamin E (MG)	0.7
0.5	Vitamin B6 (MG)	0.54

0.936 | 0.936 | 6.28 Complete Comparison:
Walnut vs. Peanut Flour

Granola

Similarity: > 90%

Granola is high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron. Also, granola contains more Vitamin C and Vitamin E than peanut flour.

For 100 grams of peanut flour and granola:

Peanut Flour (1.75 cup)		Granola (7/8 cup)
2.1	iron (MG)	4
0.48	riboflavin (MG)	0.35
2.7	pantothenic acid (MG)	0.75
16	dietary fiber (G)	8.9
52	protein (G)	14
140	calcium (MG)	76
1290	potassium (MG)	539
0.7	thiamin (MG)	0.55
27	niacin (MG)	2.7
0.5	Vitamin B6 (MG)	0.37
248	folate (UG)	84

However, peanut flour does contain more niacin, pantothenic acid and folate than granola by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	489
8.2	sugar (G)	20
0.06	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.05	Vitamin E (MG)	11
0.5	Vitamin B6 (MG)	0.37

0.932 | 0.932 | 7.62 Complete Comparison:
Granola vs. Peanut Flour

Sunflower Seeds

Similarity: > 90%

Sunflower seeds are high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron. Also, sunflower seeds contains more Vitamin C than peanut flour.

For 100 grams of peanut flour and sunflower seeds:

Peanut Flour (1.75 cup)		Sunflower Seeds (3/4 cup)
2.1	iron (MG)	6.8
0.48	riboflavin (MG)	0.29
2.7	pantothenic acid (MG)	7.1
16	dietary fiber (G)	12
52	protein (G)	17
140	calcium (MG)	57
1290	potassium (MG)	491
0.7	thiamin (MG)	0.33
27	niacin (MG)	4.2
0.5	Vitamin B6 (MG)	0.81
248	folate (UG)	238

However, peanut flour does contain more thiamin and riboflavin than sunflower seeds by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	619
8.2	sugar (G)	0
0.06	saturated fat (G)	6
0	Vitamin C (MG)	1.4
0.05	Vitamin E (MG)	0
0.5	Vitamin B6 (MG)	0.81

0.93 | 0.93 | 8.9 Complete Comparison:
Sunflower Seeds vs. Peanut Flour

Hazelnut

Similarity: > 90%

Hazelnut is high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin C and Vitamin E than peanut flour.

For 100 grams of peanut flour and hazelnut:

Peanut Flour (1.75 cup)		Hazelnut (3.5 ounces)
2.1	iron (MG)	4.4
0.48	riboflavin (MG)	0.12
2.7	pantothenic acid (MG)	0.92
16	dietary fiber (G)	9.4
52	protein (G)	15
140	calcium (MG)	123
1290	potassium (MG)	755
0.7	thiamin (MG)	0.34
27	niacin (MG)	2.1
0.5	Vitamin B6 (MG)	0.62
248	folate (UG)	88

However, peanut flour does contain more thiamin, riboflavin, niacin, pantothenic acid and folate than hazelnut by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	646
8.2	sugar (G)	4.9
0.06	saturated fat (G)	4.5
0	Vitamin C (MG)	3.8
0	Vitamin A (UG)	3
0.05	Vitamin E (MG)	15
0.5	Vitamin B6 (MG)	0.62

0.93 | 0.93 | 7.63 Complete Comparison:
Hazelnut vs. Peanut Flour

Cashews

Similarity: > 90%

Cashews are high in many of the same nutrients as peanut flour, including dietary fiber, protein, iron and potassium.

For 100 grams of peanut flour and cashews:

Peanut Flour (1.75 cup)		Cashews (3.5 ounces)
2.1	iron (MG)	6.7
0.48	riboflavin (MG)	0.06
2.7	pantothenic acid (MG)	0.86
16	dietary fiber (G)	3.3
52	protein (G)	18
140	calcium (MG)	37
1290	potassium (MG)	660
0.7	thiamin (MG)	0.42
27	niacin (MG)	1.1
0.5	Vitamin B6 (MG)	0.42
248	folate (UG)	25

However, peanut flour does contain more calcium, riboflavin, niacin, pantothenic acid and folate than cashews by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	553
8.2	sugar (G)	5.9
0.06	saturated fat (G)	7.8
0	Vitamin C (MG)	0.5
0.05	Vitamin E (MG)	0.9
0.5	Vitamin B6 (MG)	0.42

0.917 | 0.917 | 7.58 Complete Comparison:
Cashews vs. Peanut Flour

Oats

Similarity: > 90%

Oats are high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron.

For 100 grams of peanut flour and oats:

Peanut Flour (1.75 cup)		Oats (5/8 cup)
2.1	iron (MG)	4.7
0.48	riboflavin (MG)	0.14
2.7	pantothenic acid (MG)	1.3
16	dietary fiber (G)	11
52	protein (G)	17
140	calcium (MG)	54
1290	potassium (MG)	429
0.7	thiamin (MG)	0.76
27	niacin (MG)	0.96
0.5	Vitamin B6 (MG)	0.12
248	folate (UG)	56

However, peanut flour does contain more riboflavin, niacin, pantothenic acid and Vitamin B6 than oats by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	389
8.2	sugar (G)	0
0.06	saturated fat (G)	1.2
0.05	Vitamin E (MG)	0
0.5	Vitamin B6 (MG)	0.12

0.911 | 0.911 | 6.04 Complete Comparison:
Oats vs. Peanut Flour

Hemp Seeds

Similarity: > 90%

Hemp seeds are high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron.

For 100 grams of peanut flour and hemp seeds:

Peanut Flour (1.75 cup)		Hemp Seeds (10 tbsps)
2.1	iron (MG)	8
0.48	riboflavin (MG)	0.29
2.7	pantothenic acid (MG)	0
16	dietary fiber (G)	4
52	protein (G)	32
140	calcium (MG)	70
1290	potassium (MG)	999
0.7	thiamin (MG)	1.3
27	niacin (MG)	9.2
0.5	Vitamin B6 (MG)	0.6
248	folate (UG)	110

However, peanut flour does contain more riboflavin, pantothenic acid and folate than hemp seeds by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	553
8.2	sugar (G)	1.5
0.06	saturated fat (G)	4.6
0	Vitamin C (MG)	0.5
0	Vitamin A (UG)	1
0.05	Vitamin E (MG)	0.8
0.5	Vitamin B6 (MG)	0.6

0.9 | 0.9 | 9.61 Complete Comparison:
Hemp Seeds vs. Peanut Flour

Pistachio

Similarity: > 90%

Pistachio is high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron. Also, pistachio contains more Vitamin C, Vitamin A and Vitamin E than peanut flour.

For 100 grams of peanut flour and pistachio:

Peanut Flour (1.75 cup)		Pistachio (7/8 cup)
2.1	iron (MG)	4
0.48	riboflavin (MG)	0.23
2.7	pantothenic acid (MG)	0.51
16	dietary fiber (G)	10
52	protein (G)	21
140	calcium (MG)	107
1290	potassium (MG)	999
0.7	thiamin (MG)	0.7
27	niacin (MG)	1.4
0.5	Vitamin B6 (MG)	1.1
248	folate (UG)	51

However, peanut flour does contain more riboflavin, niacin, pantothenic acid and folate than pistachio by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	572
8.2	sugar (G)	7.7
0.06	saturated fat (G)	5.6
0	Vitamin C (MG)	3
0	Vitamin A (UG)	13
0.05	Vitamin E (MG)	2.2
0.5	Vitamin B6 (MG)	1.1

0.897 | 0.897 | 7.29 Complete Comparison:
Pistachio vs. Peanut Flour

Barley

Similarity: 89%

Barley is high in many of the same nutrients as peanut flour, including dietary fiber, protein, iron and potassium.

For 100 grams of peanut flour and barley:

Peanut Flour (1.75 cup)		Barley (1/2 cup)
2.1	iron (MG)	2.5
0.48	riboflavin (MG)	0.11
2.7	pantothenic acid (MG)	0.28
16	dietary fiber (G)	16
52	protein (G)	9.9
140	calcium (MG)	29
1290	potassium (MG)	280
0.7	thiamin (MG)	0.19
27	niacin (MG)	4.6
0.5	Vitamin B6 (MG)	0.26
248	folate (UG)	23

A higher water content, barley is less nutritionally dense than peanut flour. Peanut flour does contain more calcium, thiamin, riboflavin and pantothenic acid than barley by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	352
8.2	sugar (G)	0.8
0.06	saturated fat (G)	0.24
0	Vitamin A (UG)	1
0.05	Vitamin E (MG)	0.02
0.5	Vitamin B6 (MG)	0.26

0.891 | 0.891 | 4.82 Complete Comparison:
Barley vs. Peanut Flour

Pumpkin Seeds

Similarity: 89%

Pumpkin seeds are high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron.

For 100 grams of peanut flour and pumpkin seeds:

Peanut Flour (1.75 cup)		Pumpkin Seeds (1.5 cup)
2.1	iron (MG)	3.3
0.48	riboflavin (MG)	0.05
2.7	pantothenic acid (MG)	0.06
16	dietary fiber (G)	18
52	protein (G)	19
140	calcium (MG)	55
1290	potassium (MG)	919
0.7	thiamin (MG)	0.03
27	niacin (MG)	0.29
0.5	Vitamin B6 (MG)	0.04
248	folate (UG)	9

A higher water content, pumpkin seeds is less nutritionally dense than peanut flour. Peanut flour does contain more thiamin, riboflavin, niacin and pantothenic acid than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	446
8.2	sugar (G)	0
0.06	saturated fat (G)	3.7
0	Vitamin C (MG)	0.3
0	Vitamin A (UG)	3
0.05	Vitamin E (MG)	0
0.5	Vitamin B6 (MG)	0.04

0.889 | 0.889 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Peanut Flour

Cornmeal

Similarity: 89%

Cornmeal is high in many of the same nutrients as peanut flour, including dietary fiber, protein, iron and potassium.

For 100 grams of peanut flour and cornmeal:

Peanut Flour (1.75 cup)		Cornmeal (7/8 cup)
2.1	iron (MG)	3
0.48	riboflavin (MG)	0.09
2.7	pantothenic acid (MG)	0.6
16	dietary fiber (G)	9.4
52	protein (G)	9.9
140	calcium (MG)	6
1290	potassium (MG)	322
0.7	thiamin (MG)	0.3
27	niacin (MG)	2.5
0.5	Vitamin B6 (MG)	0.59
248	folate (UG)	34

A higher water content, cornmeal is less nutritionally dense than peanut flour. Peanut flour does contain more calcium, thiamin, riboflavin and niacin than cornmeal by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	384
8.2	sugar (G)	1.6
0.06	saturated fat (G)	1
0.05	Vitamin E (MG)	0.37
0.5	Vitamin B6 (MG)	0.59

0.886 | 0.886 | 4.2 Complete Comparison:
Cornmeal vs. Peanut Flour

baked goods

Whole Wheat Bread

Similarity: > 95%

Whole wheat bread is high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron.

For 100 grams of peanut flour and whole wheat bread:

Peanut Flour (1.75 cup)		Whole Wheat Bread (3.5 ounces)
2.1	iron (MG)	2.5
0.48	riboflavin (MG)	0.13
2.7	pantothenic acid (MG)	0.34
16	dietary fiber (G)	7.4
52	protein (G)	13
140	calcium (MG)	103
1290	potassium (MG)	230
0.7	thiamin (MG)	0.28
27	niacin (MG)	4
0.5	Vitamin B6 (MG)	0.26
248	folate (UG)	75

A higher water content, whole wheat bread is less nutritionally dense than peanut flour. Peanut flour does contain more thiamin, riboflavin, pantothenic acid, Vitamin B6 and folate than whole wheat bread by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	265
8.2	sugar (G)	6.4
0.06	saturated fat (G)	0.87
0	Vitamin C (MG)	0.1
0.05	Vitamin E (MG)	0.37
0.5	Vitamin B6 (MG)	0.26

0.976 | 0.976 | 4.83 Complete Comparison:
Whole Wheat Bread vs. Peanut Flour

Baguette

Similarity: > 90%

Baguette is high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron.

For 100 grams of peanut flour and baguette:

Peanut Flour (1.75 cup)		Baguette (3.5 ounces)
2.1	iron (MG)	3.9
0.48	riboflavin (MG)	0.43
2.7	pantothenic acid (MG)	0.46
16	dietary fiber (G)	2.2
52	protein (G)	11
140	calcium (MG)	52
1290	potassium (MG)	117
0.7	thiamin (MG)	0.71
27	niacin (MG)	4.8
0.5	Vitamin B6 (MG)	0.11
248	folate (UG)	123

A higher water content, baguette is less nutritionally dense than peanut flour. Peanut flour does contain more potassium, pantothenic acid, Vitamin B6 and folate than baguette by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	272
8.2	sugar (G)	4.6
0.06	saturated fat (G)	0.53
0	trans fat (G)	0.01
0.05	Vitamin E (MG)	0.21
0.5	Vitamin B6 (MG)	0.11

0.899 | 0.899 | 4.11 Complete Comparison:
Baguette vs. Peanut Flour

meats

Chicken Breast

Similarity: > 95%

Chicken breast is high in many of the same nutrients as peanut flour, including protein, potassium, niacin and Vitamin B6. Also, chicken breast contains more Vitamin A, Vitamin D and Vitamin B12 than peanut flour.

For 100 grams of peanut flour and chicken breast:

Peanut Flour (1.75 cup)		Chicken Breast (3/4 cup)
2.1	iron (MG)	1
0.48	riboflavin (MG)	0.11
2.7	pantothenic acid (MG)	0.97
16	dietary fiber (G)	0
52	protein (G)	31
140	calcium (MG)	15
1290	potassium (MG)	256
0.7	thiamin (MG)	0.07
27	niacin (MG)	14
0.5	Vitamin B6 (MG)	0.6
248	folate (UG)	4

A higher water content, chicken breast is less nutritionally dense than peanut flour. Peanut flour does contain more dietary fiber, calcium, iron and thiamin than chicken breast by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	165
8.2	sugar (G)	0
0.06	saturated fat (G)	1
0	Vitamin A (UG)	6
0	Vitamin D (IU)	5
0.05	Vitamin E (MG)	0.27
0.5	Vitamin B6 (MG)	0.6
0	Vitamin B12 (UG)	0.34

0.962 | 0.962 | 3.99 Complete Comparison:
Chicken Breast vs. Peanut Flour

plants and vegetables

Dijon Mustard

Similarity: > 95%

Dijon mustard is high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron. Also, dijon mustard contains more Vitamin C and Vitamin E than peanut flour.

For 100 grams of peanut flour and dijon mustard:

Peanut Flour (1.75 cup)		Dijon Mustard (50 tsps)
2.1	iron (MG)	9.2
0.48	riboflavin (MG)	0.26
2.7	pantothenic acid (MG)	0.81
16	dietary fiber (G)	12
52	protein (G)	26
140	calcium (MG)	266
1290	potassium (MG)	738
0.7	thiamin (MG)	0.81
27	niacin (MG)	4.7
0.5	Vitamin B6 (MG)	0.4
248	folate (UG)	162

However, peanut flour does contain more riboflavin and pantothenic acid than dijon mustard by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	508
8.2	sugar (G)	6.8
0.06	saturated fat (G)	2
0	Vitamin C (MG)	7.1
0	Vitamin A (UG)	2
0.05	Vitamin E (MG)	5.1
0.5	Vitamin B6 (MG)	0.4

0.946 | 0.946 | 10.48 Complete Comparison:
Dijon Mustard vs. Peanut Flour

Spirulina

Similarity: > 90%

Spirulina is high in many of the same nutrients as peanut flour, including dietary fiber, protein, calcium and iron. Also, spirulina contains more Vitamin C, Vitamin A and Vitamin E than peanut flour.

For 100 grams of peanut flour and spirulina:

Peanut Flour (1.75 cup)		Spirulina (14 tbsps)
2.1	iron (MG)	29
0.48	riboflavin (MG)	3.7
2.7	pantothenic acid (MG)	3.5
16	dietary fiber (G)	3.6
52	protein (G)	57
140	calcium (MG)	120
999	potassium (MG)	1363
0.7	thiamin (MG)	2.4
27	niacin (MG)	13
0.5	Vitamin B6 (MG)	0.36
248	folate (UG)	94

However, peanut flour does contain more folate than spirulina by weight.

Here is a comparison of the rest of nutrients:

327	calories (KCAL)	290
8.2	sugar (G)	3.1
0.06	saturated fat (G)	2.7
0	Vitamin C (MG)	10
0	Vitamin A (UG)	29
0.05	Vitamin E (MG)	5
0.5	Vitamin B6 (MG)	0.36

0.943 | 0.943 | 10.32 Complete Comparison:
Spirulina vs. Peanut Flour

Other Nutritional Substitutes

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