Peanut butter vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Peanut butter —
Flour 366
Protein (g)
Peanut butter 24.0
Flour 51.1
Carbs (g)
Peanut butter 22.7
Flour 32.9
Fat (g)
Peanut butter 49.4
Flour 3.33
Fiber (g)
Peanut butter 6.32
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 24.0g per 100g.
Which is more nutrient-dense?
Flour, soy, defatted scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Peanut butter | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 366 kcal | |
| Macronutrients | |||
| Water | 1.10 g | 6.24 g | -82% |
| Protein | 24.0 g | 51.1 g | -53% |
| Total lipid (fat) | 49.4 g | 3.33 g | +1384% |
| Carbohydrate, by difference | 22.7 g | 32.9 g | -31% |
| Fiber, total dietary | 6.32 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.41 g | — | |
| Fatty acids, total monounsaturated | 30.7 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.121 mg | 0.542 mg | -78% |
| Riboflavin (Vitamin B2) | — | 0.298 mg | |
| Niacin (Vitamin B3) | 17.2 mg | 3.43 mg | +401% |
| Vitamin B-6 — Pyridoxine | 0.380 mg | 0.618 mg | -38% |
| Biotin (Vitamin B7) | 97.3 ug | — | |
| Vitamin E (alpha-tocopherol) | 5.41 mg | — | |
| Minerals | |||
| Calcium, Ca | 49.8 mg | 338 mg | -85% |
| Iron, Fe | 1.85 mg | 7.34 mg | -75% |
| Magnesium, Mg | 193 mg | 313 mg | -38% |
| Phosphorus, P | 393 mg | 726 mg | -46% |
| Potassium, K | 654 mg | 2480 mg | -74% |
| Sodium, Na | 221 mg | 2.00 mg | +10935% |
| Zinc, Zn | 3.06 mg | 4.44 mg | -31% |
| Copper, Cu | 0.540 mg | 1.51 mg | -64% |
| Manganese, Mn | 1.68 mg | 3.81 mg | -56% |
| Selenium, Se | 20.2 ug | 45.8 ug | -56% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 632 kcal | 366 kcal | +73% |
| Energy (Atwater Specific Factors) | 589 kcal | 339 kcal | +74% |
| Energy | — | 1530 kj | |
| Nitrogen | 4.39 g | 8.18 g | -46% |
| Ash | 2.77 g | 6.45 g | -57% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Molybdenum, Mo | — | 211 ug | |
| Biotin | 87.8 ug | — | |
| Betaine | 0.400 mg | 2.80 mg | -86% |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 16:0 (Palmitic acid) | 4.11 g | — | |
| SFA 18:0 (Stearic acid) | 1.29 g | — | |
| SFA 20:0 (Arachidic acid) | 0.683 g | — | |
| SFA 22:0 (Behenic acid) | 1.42 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.824 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 29.8 g | — | |
| MUFA 20:1 c | 0.801 g | — | |
| MUFA 22:1 n-9 | 0.132 g | — | |
| Fatty acids, total polyunsaturated | 9.78 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.73 g | — | |
| Tryptophan (EAA) | 0.229 g | 0.616 g | -63% |
| Threonine (EAA) | 0.806 g | 1.97 g | -59% |
| Isoleucine (EAA, BCAA) | 0.920 g | 2.31 g | -60% |
| Leucine (EAA, BCAA) | 1.88 g | 4.11 g | -54% |
| Lysine (EAA) | 0.951 g | 3.06 g | -69% |
| Methionine (EAA) | 0.290 g | 0.622 g | -53% |
| Phenylalanine (EAA) | 1.50 g | 2.86 g | -48% |
| Tyrosine (conditionally essential) | 1.06 g | 1.74 g | -39% |
| Valine (EAA, BCAA) | 1.12 g | 2.31 g | -52% |
| Arginine (conditionally essential) | 3.32 g | 3.93 g | -15% |
| Histidine (EAA) | 0.676 g | 1.27 g | -47% |
| Alanine | 1.16 g | 2.86 g | -59% |
| Aspartic acid | 3.41 g | 4.98 g | -31% |
| Glutamic acid | 5.82 g | 9.08 g | -36% |
| Glycine (conditionally essential) | 1.69 g | 1.79 g | -6% |
| Proline (conditionally essential) | 1.24 g | 2.84 g | -56% |
| Serine | 1.42 g | 2.70 g | -47% |
| Hydroxyproline | 0.162 g | 0.176 g | -8% |
| Cysteine | 0.514 g | 1.01 g | -49% |
| Daidzein | 11.5 mg | 64.5 mg | -82% |
| Genistein | 0 mg | 87.3 mg | -100% |
| Daidzin | 0.649 mg | — | |
| Genistin | 1.93 mg | — | |
| Glycitin | 0.412 mg | — | |
| Proanthocyanidin dimers | 3.00 mg | — | |
| Proanthocyanidin trimers | 8.14 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.10 mg | 7.00 mg | -84% |
| Choline from phosphatidylcholine | 38.0 mg | 63.0 mg | -40% |
| Choline from phosphocholine | 0.700 mg | 1.50 mg | -53% |
| Choline from sphingomyelin | 0 mg | 0.800 mg | -100% |
| Free Choline | 26.0 mg | 120 mg | -78% |
| Total Choline | 66.0 mg | 190 mg | -65% |
| Fluoride | |||
| Mean mcg/100g ** | 3.12 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.005 mg | 151 mg | -100% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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