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 597
Flour 366
Protein (g)
Peanut butter 22.5
Flour 51.1
Carbs (g)
Peanut butter 22.3
Flour 32.9
Fat (g)
Peanut butter 51.1
Flour 3.33
Fiber (g)
Peanut butter 4.80
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 22.5g per 100g.
Which has fewer calories?
Flour, soy, defatted — 366 vs 597 kcal 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 | 597 kcal | 366 kcal | +63% |
| Macronutrients | |||
| Water | 1.18 g | 6.24 g | -81% |
| Protein | 22.5 g | 51.1 g | -56% |
| Total lipid (fat) | 51.1 g | 3.33 g | +1435% |
| Carbohydrate, by difference | 22.3 g | 32.9 g | -32% |
| Fiber, total dietary | 4.80 g | — | |
| Sugars, Total | 10.5 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 10.1 g | — | |
| Fatty acids, total monounsaturated | 25.4 g | — | |
| Fatty acids, total trans | 0.060 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.138 mg | 0.542 mg | -75% |
| Riboflavin (Vitamin B2) | 0.191 mg | 0.298 mg | -36% |
| Niacin (Vitamin B3) | 13.3 mg | 3.43 mg | +288% |
| Pantothenic acid (Vitamin B5) | 1.11 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.444 mg | 0.618 mg | -28% |
| Biotin (Vitamin B7) | 86.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 9.11 mg | — | |
| Minerals | |||
| Calcium, Ca | 49.0 mg | 338 mg | -86% |
| Iron, Fe | 1.73 mg | 7.34 mg | -76% |
| Magnesium, Mg | 169 mg | 313 mg | -46% |
| Phosphorus, P | 339 mg | 726 mg | -53% |
| Potassium, K | 564 mg | 2480 mg | -77% |
| Sodium, Na | 429 mg | 2.00 mg | +21350% |
| Zinc, Zn | 2.54 mg | 4.44 mg | -43% |
| Copper, Cu | 0.420 mg | 1.51 mg | -72% |
| Manganese, Mn | 1.68 mg | 3.81 mg | -56% |
| Selenium, Se | 4.10 ug | 45.8 ug | -91% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 639 kcal | 366 kcal | +75% |
| Energy (Atwater Specific Factors) | 597 kcal | 339 kcal | +76% |
| Energy | 2500 kj | 1530 kj | +63% |
| Nitrogen | 4.11 g | 8.18 g | -50% |
| Total fat (NLEA) | 47.9 g | — | |
| Ash | 2.91 g | 6.45 g | -55% |
| Carbohydrate, by summation | 19.0 g | — | |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Sucrose | 10.2 g | — | |
| Glucose | 0.140 g | — | |
| Fructose | 0.130 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 3.63 g | — | |
| Molybdenum, Mo | — | 211 ug | |
| Betaine | — | 2.80 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.520 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 7.54 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.690 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.021 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | — | |
| SFA 16:0 (Palmitic acid) | 4.75 g | — | |
| SFA 17:0 (Margaric acid) | 0.047 g | — | |
| SFA 18:0 (Stearic acid) | 2.16 g | — | |
| SFA 20:0 (Arachidic acid) | 0.712 g | — | |
| SFA 22:0 (Behenic acid) | 1.67 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.729 g | — | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.030 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.029 g | — | |
| MUFA 17:1 c | 0.029 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 24.7 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.578 g | — | |
| MUFA 20:1 c | 0.578 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.044 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 12.3 g | — | |
| PUFA 18:2 c | 12.2 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 12.2 g | — | |
| PUFA 18:2 CLAs | 0.011 g | — | |
| PUFA 18:3 c | 0.028 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.027 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | — | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 c | 0.008 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.008 g | — | |
| PUFA 20:3 c | 0.010 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.010 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.018 g | — | |
| PUFA 20:4c | 0.018 g | — | |
| PUFA 20:5c | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:2 (Docosadienoic acid) | 0 g | — | |
| PUFA 22:5 c | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0.035 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.034 g | — | |
| TFA 22:1 t | 0.001 g | — | |
| Fatty acids, total trans-dienoic | 0.024 g | — | |
| TFA 18:2 t not further defined | 0.024 g | — | |
| Tryptophan (EAA) | — | 0.616 g | |
| Threonine (EAA) | — | 1.97 g | |
| Isoleucine (EAA, BCAA) | — | 2.31 g | |
| Leucine (EAA, BCAA) | — | 4.11 g | |
| Lysine (EAA) | — | 3.06 g | |
| Methionine (EAA) | — | 0.622 g | |
| Phenylalanine (EAA) | — | 2.86 g | |
| Tyrosine (conditionally essential) | — | 1.74 g | |
| Valine (EAA, BCAA) | — | 2.31 g | |
| Arginine (conditionally essential) | — | 3.93 g | |
| Histidine (EAA) | — | 1.27 g | |
| Alanine | — | 2.86 g | |
| Aspartic acid | — | 4.98 g | |
| Glutamic acid | — | 9.08 g | |
| Glycine (conditionally essential) | — | 1.79 g | |
| Proline (conditionally essential) | — | 2.84 g | |
| Serine | — | 2.70 g | |
| Hydroxyproline | — | 0.176 g | |
| Cysteine | — | 1.01 g | |
| Daidzein | — | 64.5 mg | |
| Genistein | — | 87.3 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 7.00 mg | |
| Choline from phosphatidylcholine | — | 63.0 mg | |
| Choline from phosphocholine | — | 1.50 mg | |
| Choline from sphingomyelin | — | 0.800 mg | |
| Free Choline | — | 120 mg | |
| Total Choline | — | 190 mg | |
| Isoflavones | |||
| Total isoflavones | — | 151 mg | |
* 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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