Peanut Flour vs Tortilla: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Peanut Flour is generally healthier
Peanut Flour comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has more protein (49g vs 6g), more fiber (6g vs 2g), less sodium (18mg vs 391mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Tortilla
218 kcal
More Protein
Peanut Flour
49g
More Fiber
Peanut Flour
6g
Less Sugar
Tortilla
2.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Peanut Flour | Tortilla | Difference |
|---|---|---|---|
| Calories | 392kcal | 218kcal✓ | +174.0kcal |
| Protein | 49g✓ | 6g | +43.0g |
| Carbohydrates | 20g✓ | 36g | -16.0g |
| Fat | 12g | 5.8g✓ | +6.2g |
| Fiber | 6g✓ | 2g | +4.0g |
| Sugar | 4g | 2.1g✓ | +1.9g |
| Sodium | 18mg✓ | 391mg | -373.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Peanut Flour
Tortilla
Diet Compatibility
Peanut Flour
Tortilla
When to Choose Peanut Flour
- ✓Higher in protein (49g vs 6g)
- ✓More fiber (6g vs 2g)
- ✓Lower in carbs (20g vs 36g)
- ✓Lower sodium (18mg vs 391mg)
Common Uses
When to Choose Tortilla
- ✓Lower in calories (218 vs 392)
- ✓Less sugar (2.1g vs 4g)
Common Uses
Peanut Flour vs Tortilla: Nutritional Analysis
Peanut Flour is more calorie-dense at 392 calories per 100g compared to 218 for Tortilla, a difference of 174 calories. On the protein front, Peanut Flour delivers more with 49g per 100g versus 6g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Peanut Flour and Tortilla tell different nutritional stories. Peanut Flour provides 20g of carbohydrates, 12g of fat, and 6g of fiber per 100g, while Tortilla contains 36g carbs, 5.8g fat, and 2g fiber. The higher fiber content in Peanut Flour supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Peanut Flour contains 4g while Tortilla has 2.1g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Tortilla is the lower-calorie choice at 218 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Peanut Flour provides more protein (49g/100g), supporting muscle repair and growth.
- For sustained energy: Peanut Flour offers more fiber (6g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Peanut Flour or Tortilla?
Peanut Flour has more calories with 392 kcal per 100g, compared to Tortilla with 218 kcal. That's a difference of 174 calories per 100g serving.
Is Peanut Flour healthier than Tortilla?
Based on our nutritional analysis, Peanut Flour is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Peanut Flour has 392 calories, 49g protein, and 6g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Peanut Flour and Tortilla?
Peanut Flour has more protein with 49g per 100g, compared to Tortilla with 6g. Peanut Flour provides 43.0g more protein per 100g serving.
Which is better for weight loss, Peanut Flour or Tortilla?
For weight loss, Tortilla is the better choice with only 218 calories per 100g compared to 392 calories in Peanut Flour. Peanut Flour also offers 6g of fiber per 100g, which helps you feel fuller longer.
Does Peanut Flour or Tortilla have fewer carbs?
Peanut Flour has fewer carbs with 20g per 100g, compared to Tortilla with 36g. If you're following a low-carb diet, Peanut Flour is the better option with 16.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.