Flour vs Nuts
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, coconut is higher in more vitamins & minerals
Calories (kcal)
Flour —
Nuts —
Protein (g)
Flour 16.1
Nuts 9.96
Carbs (g)
Flour 58.9
Nuts 12.7
Fat (g)
Flour 15.3
Nuts 73.3
Fiber (g)
Flour 34.2
Nuts 5.79
Quick answers
Which has more protein?
Flour, coconut — 16.1g vs 9.96g per 100g.
Which is more nutrient-dense?
Flour, coconut 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 | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 4.69 g | 2.62 g | +79% |
| Protein | 16.1 g | 9.96 g | +62% |
| Total lipid (fat) | 15.3 g | 73.3 g | -79% |
| Carbohydrate, by difference | 58.9 g | 12.7 g | +364% |
| Fiber, total dietary | 34.2 g | 5.79 g | +491% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 14.0 g | 6.47 g | +117% |
| Fatty acids, total monounsaturated | 0.806 g | 39.3 g | -98% |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.548 mg | |
| Niacin (Vitamin B3) | — | 0.946 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.171 mg | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 36.0 mg | 54.8 mg | -34% |
| Iron, Fe | 8.02 mg | 2.37 mg | +238% |
| Magnesium, Mg | 248 mg | 103 mg | +141% |
| Phosphorus, P | 507 mg | 253 mg | +101% |
| Potassium, K | 2088 mg | 360 mg | +480% |
| Sodium, Na | 46.9 mg | 0 mg | |
| Zinc, Zn | 3.70 mg | 3.93 mg | -6% |
| Copper, Cu | 2.08 mg | 0.906 mg | +130% |
| Manganese, Mn | 5.29 mg | 2.28 mg | +132% |
| Selenium, Se | 26.8 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 438 kcal | 750 kcal | -42% |
| Energy (Atwater Specific Factors) | 424 kcal | 700 kcal | -39% |
| Nitrogen | 3.05 g | 1.88 g | +62% |
| Ash | 4.99 g | 1.44 g | +247% |
| Molybdenum, Mo | — | 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 | 0.111 g | 22.9 g | -100% |
| 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.
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