Flour vs Nuts

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Flour, almond is higher in more vitamins & minerals

Calories (kcal)

Flour —
Nuts —

Protein (g)

Flour 26.2
Nuts 9.96

Carbs (g)

Flour 16.2
Nuts 12.7

Fat (g)

Flour 50.2
Nuts 73.3

Fiber (g)

Flour 9.27
Nuts 5.79

Quick answers

Which has more protein?

Flour, almond — 26.2g vs 9.96g per 100g.

Which is more nutrient-dense?

Flour, almond 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 Flour Nuts
Macronutrients
Water 4.32 g 2.62 g
Protein 26.2 g 9.96 g
Total lipid (fat) 50.2 g 73.3 g
Carbohydrate, by difference 16.2 g 12.7 g
Fiber, total dietary 9.27 g 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated — 6.47 g
Fatty acids, total monounsaturated — 39.3 g
Vitamins
Thiamin (Vitamin B1) 0.112 mg 0.548 mg
Riboflavin (Vitamin B2) 0.748 mg —
Niacin (Vitamin B3) 4.00 mg 0.946 mg
Vitamin B-6 — Pyridoxine 0.100 mg 0.171 mg
Biotin (Vitamin B7) 37.8 ug —
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 232 mg 54.8 mg
Iron, Fe 3.22 mg 2.37 mg
Magnesium, Mg 251 mg 103 mg
Phosphorus, P 512 mg 253 mg
Potassium, K 667 mg 360 mg
Sodium, Na 0.894 mg 0 mg
Zinc, Zn 2.80 mg 3.93 mg
Copper, Cu 0.975 mg 0.906 mg
Manganese, Mn 1.81 mg 2.28 mg
Selenium, Se 0.742 ug —
Other Nutrients
Energy (Atwater General Factors) 622 kcal 750 kcal
Energy (Atwater Specific Factors) 578 kcal 700 kcal
Nitrogen 4.20 g 1.88 g
Ash 2.96 g 1.44 g
Molybdenum, Mo 36.1 ug 15.6 ug
Biotin 69.1 ug 22.7 ug
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.

Flour, almond nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +324% in Flour, almond Niacin (Vitamin B3) +322% in Flour, almond Protein +164% in Flour, almond Magnesium, Mg +144% in Flour, almond

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