Peanut Flour vs Whole Wheat Bread
Complete nutrition comparison per 100g serving
Which is Healthier?
Whole Wheat Bread is generally healthier
Whole Wheat Bread comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (247 vs 392), more fiber (6.8g vs 6g), less sugar (3.8g vs 4g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Whole Wheat Bread
247 kcal
More Protein
Peanut Flour
49g
More Fiber
Whole Wheat Bread
6.8g
Less Sugar
Whole Wheat Bread
3.8g
Visual Comparison
Caloriesper 100g
Peanut Flour
392
Whole Wheat Bread
247
Proteinper 100g
Peanut Flour
49g
Whole Wheat Bread
3.6g
Carbohydratesper 100g
Peanut Flour
20g
Whole Wheat Bread
41g
Fatper 100g
Peanut Flour
12g
Whole Wheat Bread
3.6g
Side-by-Side Nutrition Table
| Nutrient | Peanut Flour | Whole Wheat Bread | Difference |
|---|---|---|---|
| Calories | 392kcal | 247kcal✓ | +145.0kcal |
| Protein | 49g✓ | 3.6g | +45.4g |
| Carbohydrates | 20g✓ | 41g | -21.0g |
| Fat | 12g | 3.6g✓ | +8.4g |
| Fiber | 6g | 6.8g✓ | -0.8g |
| Sugar | 4g | 3.8g✓ | +0.2g |
| Sodium | 18mg✓ | 421mg | -403.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Peanut Flour
Per 100g:392 calories
Per cup (150g):588 calories
Per serving (85g):333 calories
Whole Wheat Bread
Per 100g:247 calories
Per cup (150g):371 calories
Per serving (85g):210 calories
Diet Compatibility
Peanut Flour
High-ProteinVeganVegetarianLow-Sodium
Whole Wheat Bread
VeganVegetarian
When to Choose Peanut Flour
- ✓Higher in protein (49g vs 3.6g)
- ✓Lower in carbs (20g vs 41g)
- ✓Lower sodium (18mg vs 421mg)
Common Uses
Side dishesBreakfastMeal baseEnergy food
When to Choose Whole Wheat Bread
- ✓Lower in calories (247 vs 392)
- ✓More fiber (6.8g vs 6g)
- ✓Less sugar (3.8g vs 4g)
Common Uses
Side dishesBreakfastMeal baseEnergy food