Corn flour vs Nuts
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Nuts, pecans, halves, raw is higher in more vitamins & minerals
Calories (kcal)
Corn flour —
Nuts —
Protein (g)
Corn flour 7.56
Nuts 9.96
Carbs (g)
Corn flour 76.7
Nuts 12.7
Fat (g)
Corn flour 4.34
Nuts 73.3
Fiber (g)
Corn flour 7.04
Nuts 5.79
Quick answers
Which has more protein?
Nuts, pecans, halves, raw — 9.96g vs 7.56g per 100g.
Which is more nutrient-dense?
Nuts, pecans, halves, raw 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 | Corn flour | Nuts | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 10.1 g | 2.62 g | +284% |
| Protein | 7.56 g | 9.96 g | -24% |
| Total lipid (fat) | 4.34 g | 73.3 g | -94% |
| Carbohydrate, by difference | 76.7 g | 12.7 g | +504% |
| Fiber, total dietary | 7.04 g | 5.79 g | +21% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 6.47 g | |
| Fatty acids, total monounsaturated | — | 39.3 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.233 mg | 0.548 mg | -57% |
| Niacin (Vitamin B3) | 1.69 mg | 0.946 mg | +79% |
| Vitamin B-6 — Pyridoxine | 0.229 mg | 0.171 mg | +34% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 112 mg | 54.8 mg | +104% |
| Iron, Fe | 1.70 mg | 2.37 mg | -28% |
| Magnesium, Mg | 93.3 mg | 103 mg | -9% |
| Phosphorus, P | 241 mg | 253 mg | -5% |
| Potassium, K | 277 mg | 360 mg | -23% |
| Sodium, Na | 2.73 mg | 0 mg | |
| Zinc, Zn | 1.62 mg | 3.93 mg | -59% |
| Copper, Cu | 0.130 mg | 0.906 mg | -86% |
| Manganese, Mn | 0.413 mg | 2.28 mg | -82% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 376 kcal | 750 kcal | -50% |
| Energy (Atwater Specific Factors) | 366 kcal | 700 kcal | -48% |
| Nitrogen | 1.21 g | 1.88 g | -36% |
| Ash | 1.33 g | 1.44 g | -8% |
| Starch | 67.3 g | — | |
| Molybdenum, Mo | — | 15.6 ug | |
| Biotin | 4.68 ug | 22.7 ug | -79% |
| Betaine | — | 0.700 mg | |
| Vitamin K1 — Phylloquinone | — | 4.10 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| Fatty acids, total polyunsaturated | — | 22.9 g | |
| Tryptophan (EAA) | — | 0.115 g | |
| Threonine (EAA) | — | 0.303 g | |
| Isoleucine (EAA, BCAA) | — | 0.365 g | |
| Leucine (EAA, BCAA) | — | 0.670 g | |
| Lysine (EAA) | — | 0.320 g | |
| Methionine (EAA) | — | 0.168 g | |
| Phenylalanine (EAA) | — | 0.463 g | |
| Tyrosine (conditionally essential) | — | 0.313 g | |
| Valine (EAA, BCAA) | — | 0.435 g | |
| Arginine (conditionally essential) | — | 1.36 g | |
| Histidine (EAA) | — | 0.262 g | |
| Alanine | — | 0.438 g | |
| Aspartic acid | — | 0.870 g | |
| Glutamic acid | — | 2.50 g | |
| Glycine (conditionally essential) | — | 0.493 g | |
| Proline (conditionally essential) | — | 0.610 g | |
| Serine | — | 0.540 g | |
| Hydroxyproline | — | 0 g | |
| Cysteine | — | 0.305 g | |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 42.1 mg | |
| Proanthocyanidin trimers | — | 26.0 mg | |
| Proanthocyanidin 4-6mers | — | 101 mg | |
| Proanthocyanidin 7-10mers | — | 84.2 mg | |
| Proanthocyanidin polymers (>10mers) | — | 223 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0.820 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 5.63 mg | |
| (-)-Epigallocatechin 3-gallate | — | 2.30 mg | |
| (+)-Catechin | — | 7.24 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 6.10 mg | |
| Choline from phosphatidylcholine | — | 23.0 mg | |
| Choline from phosphocholine | — | 1.30 mg | |
| Choline from sphingomyelin | — | 0 mg | |
| Free Choline | — | 9.70 mg | |
| Total Choline | — | 41.0 mg | |
| Fluoride | |||
| Mean mcg/100g ** | — | 10.0 mg | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Corn flour, masa harina, white or yellow, dry, raw nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.