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)

Flour 363
Nuts —

Protein (g)

Flour 14.3
Nuts 9.96

Carbs (g)

Flour 72.8
Nuts 12.7

Fat (g)

Flour 1.65
Nuts 73.3

Fiber (g)

Flour —
Nuts 5.79

Quick answers

Which has more protein?

Flour, bread, white, enriched, unbleached — 14.3g vs 9.96g 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 Flour Nuts
Energy
Energy 363 kcal —
Macronutrients
Water 10.7 g 2.62 g
Protein 14.3 g 9.96 g
Total lipid (fat) 1.65 g 73.3 g
Carbohydrate, by difference 72.8 g 12.7 g
Fiber, total dietary — 5.79 g
Fats & Fatty Acids
Fatty acids, total saturated — 6.47 g
Fatty acids, total monounsaturated — 39.3 g
Vitamins
Thiamin (Vitamin B1) 0.953 mg 0.548 mg
Riboflavin (Vitamin B2) 0.436 mg —
Niacin (Vitamin B3) 6.56 mg 0.946 mg
Vitamin B-6 — Pyridoxine 0.079 mg 0.171 mg
Biotin (Vitamin B7) 145 ug —
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 19.0 mg 54.8 mg
Iron, Fe 5.55 mg 2.37 mg
Magnesium, Mg 35.9 mg 103 mg
Phosphorus, P 124 mg 253 mg
Potassium, K 127 mg 360 mg
Sodium, Na 3.00 mg 0 mg
Zinc, Zn 1.06 mg 3.93 mg
Copper, Cu 0.194 mg 0.906 mg
Manganese, Mn 0.751 mg 2.28 mg
Selenium, Se 33.3 ug —
Other Nutrients
Energy (Atwater General Factors) 363 kcal 750 kcal
Energy (Atwater Specific Factors) 372 kcal 700 kcal
Energy 1520 kj —
Nitrogen 2.29 g 1.88 g
Ash 0.500 g 1.44 g
Molybdenum, Mo 36.6 ug 15.6 ug
Biotin — 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, bread, white, enriched, unbleached nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Niacin (Vitamin B3) +593% in Flour, bread, white, enriched, unbleached Iron, Fe +134% in Flour, bread, white, enriched, unbleached Copper, Cu -79% in Flour, bread, white, enriched, unbleached Thiamin (Vitamin B1) +74% in Flour, bread, white, enriched, unbleached

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