Almond milk vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Almond milk —
Flour 366
Protein (g)
Almond milk 0.656
Flour 51.1
Carbs (g)
Almond milk 0.671
Flour 32.9
Fat (g)
Almond milk 1.56
Flour 3.33
Fiber (g)
Almond milk 0
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 0.656g 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 | Almond milk | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 366 kcal | |
| Macronutrients | |||
| Water | 96.5 g | 6.24 g | +1447% |
| Protein | 0.656 g | 51.1 g | -99% |
| Total lipid (fat) | 1.56 g | 3.33 g | -53% |
| Carbohydrate, by difference | 0.671 g | 32.9 g | -98% |
| Fiber, total dietary | 0 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.005 mg | 0.542 mg | -99% |
| Riboflavin (Vitamin B2) | 0.083 mg | 0.298 mg | -72% |
| Niacin (Vitamin B3) | 0.089 mg | 3.43 mg | -97% |
| Vitamin B-6 — Pyridoxine | 0 mg | 0.618 mg | -100% |
| Biotin (Vitamin B7) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0.449 ug | — | |
| Vitamin D (D2 + D3) | 1.59 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 158 mg | 338 mg | -53% |
| Iron, Fe | 0.125 mg | 7.34 mg | -98% |
| Magnesium, Mg | 8.25 mg | 313 mg | -97% |
| Phosphorus, P | 19.1 mg | 726 mg | -97% |
| Potassium, K | 49.3 mg | 2480 mg | -98% |
| Sodium, Na | 59.2 mg | 2.00 mg | +2861% |
| Zinc, Zn | 0.077 mg | 4.44 mg | -98% |
| Copper, Cu | 0.027 mg | 1.51 mg | -98% |
| Manganese, Mn | 0.056 mg | 3.81 mg | -99% |
| Selenium, Se | — | 45.8 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 19 kcal | 366 kcal | -95% |
| Energy (Atwater Specific Factors) | — | 339 kcal | |
| Energy | — | 1530 kj | |
| Nitrogen | 0.105 g | 8.18 g | -99% |
| Ash | 0.595 g | 6.45 g | -91% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Sucrose | 0.039 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Molybdenum, Mo | — | 211 ug | |
| Biotin | 1.42 ug | — | |
| Betaine | — | 2.80 mg | |
| Retinol | 60.9 ug | — | |
| Vitamin D (D2 + D3 — total) | 63.6 IU | — | |
| Vitamin D2 — Ergocalciferol (plant source) | 1.58 ug | — | |
| Vitamin D3 — Cholecalciferol (animal / sunlight source) | 0.010 ug | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Tryptophan (EAA) | 0.001 g | 0.616 g | -100% |
| Threonine (EAA) | 0.010 g | 1.97 g | -99% |
| Isoleucine (EAA, BCAA) | 0.026 g | 2.31 g | -99% |
| Leucine (EAA, BCAA) | 0.046 g | 4.11 g | -99% |
| Lysine (EAA) | 0.031 g | 3.06 g | -99% |
| Methionine (EAA) | 0.001 g | 0.622 g | -100% |
| Phenylalanine (EAA) | 0.043 g | 2.86 g | -99% |
| Tyrosine (conditionally essential) | 0.019 g | 1.74 g | -99% |
| Valine (EAA, BCAA) | 0.018 g | 2.31 g | -99% |
| Arginine (conditionally essential) | 0.093 g | 3.93 g | -98% |
| Histidine (EAA) | 0.014 g | 1.27 g | -99% |
| Alanine | 0.029 g | 2.86 g | -99% |
| Aspartic acid | 0.078 g | 4.98 g | -98% |
| Glutamic acid | 0.138 g | 9.08 g | -98% |
| Glycine (conditionally essential) | 0.045 g | 1.79 g | -97% |
| Proline (conditionally essential) | 0.031 g | 2.84 g | -99% |
| Serine | 0.020 g | 2.70 g | -99% |
| Hydroxyproline | 0 g | 0.176 g | -100% |
| Cysteine | 0.001 g | 1.01 g | -100% |
| 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.
Almond milk, unsweetened, plain, refrigerated nutrition facts Flour, soy, defatted nutrition facts Compare other foods →
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