White Rice vs Peanut Flour: 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?
White Rice is generally healthier
White Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (130 vs 392), less sugar (0.1g vs 4g), less sodium (1mg vs 18mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
White Rice
130 kcal
More Protein
Peanut Flour
49g
More Fiber
Peanut Flour
6g
Less Sugar
White Rice
0.1g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | White Rice | Peanut Flour | Difference |
|---|---|---|---|
| Calories | 130kcal✓ | 392kcal | -262.0kcal |
| Protein | 2.7g | 49g✓ | -46.3g |
| Carbohydrates | 28g | 20g✓ | +8.0g |
| Fat | 0.3g✓ | 12g | -11.7g |
| Fiber | 0.4g | 6g✓ | -5.6g |
| Sugar | 0.1g✓ | 4g | -3.9g |
| Sodium | 1mg✓ | 18mg | -17.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
White Rice
Peanut Flour
Diet Compatibility
White Rice
Peanut Flour
When to Choose White Rice
- ✓Lower in calories (130 vs 392)
- ✓Less sugar (0.1g vs 4g)
- ✓Lower sodium (1mg vs 18mg)
Common Uses
When to Choose Peanut Flour
- ✓Higher in protein (49g vs 2.7g)
- ✓More fiber (6g vs 0.4g)
- ✓Lower in carbs (20g vs 28g)
Common Uses
White Rice vs Peanut Flour: Nutritional Analysis
Peanut Flour is more calorie-dense at 392 calories per 100g compared to 130 for White Rice, a difference of 262 calories. On the protein front, Peanut Flour delivers more with 49g per 100g versus 2.7g, 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 White Rice and Peanut Flour tell different nutritional stories. White Rice provides 28g of carbohydrates, 0.3g of fat, and 0.4g of fiber per 100g, while Peanut Flour contains 20g carbs, 12g fat, and 6g 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: White Rice contains 0.1g while Peanut Flour has 4g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: White Rice is the lower-calorie choice at 130 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, White Rice or Peanut Flour?
Peanut Flour has more calories with 392 kcal per 100g, compared to White Rice with 130 kcal. That's a difference of 262 calories per 100g serving.
Is White Rice healthier than Peanut Flour?
Based on our nutritional analysis, White Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. White Rice has 130 calories, 2.7g protein, and 0.4g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between White Rice and Peanut Flour?
Peanut Flour has more protein with 49g per 100g, compared to White Rice with 2.7g. Peanut Flour provides 46.3g more protein per 100g serving.
Which is better for weight loss, White Rice or Peanut Flour?
For weight loss, White Rice is the better choice with only 130 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 White Rice or Peanut Flour have fewer carbs?
Peanut Flour has fewer carbs with 20g per 100g, compared to White Rice with 28g. If you're following a low-carb diet, Peanut Flour is the better option with 8.0g fewer carbohydrates.
Related Comparisons
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.