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 364
Nuts —
Protein (g)
Flour 6.20
Nuts 9.96
Carbs (g)
Flour 80.8
Nuts 12.7
Fat (g)
Flour 1.74
Nuts 73.3
Fiber (g)
Flour 4.30
Nuts 5.79
Quick answers
Which has more protein?
Nuts, pecans, halves, raw — 9.96g vs 6.20g 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 | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 364 kcal | — | |
| Macronutrients | |||
| Water | 10.8 g | 2.62 g | +312% |
| Protein | 6.20 g | 9.96 g | -38% |
| Total lipid (fat) | 1.74 g | 73.3 g | -98% |
| Carbohydrate, by difference | 80.8 g | 12.7 g | +536% |
| Fiber, total dietary | 4.30 g | 5.79 g | -26% |
| Sugars, Total | 1.04 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 6.47 g | |
| Fatty acids, total monounsaturated | — | 39.3 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.662 mg | 0.548 mg | +21% |
| Riboflavin (Vitamin B2) | 0.354 mg | — | |
| Niacin (Vitamin B3) | 5.75 mg | 0.946 mg | +508% |
| Vitamin B-6 — Pyridoxine | 0.130 mg | 0.171 mg | -24% |
| Biotin (Vitamin B7) | 155 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 0 mg | 54.8 mg | -100% |
| Iron, Fe | 4.44 mg | 2.37 mg | +87% |
| Magnesium, Mg | 30.1 mg | 103 mg | -71% |
| Phosphorus, P | 92.0 mg | 253 mg | -64% |
| Potassium, K | 144 mg | 360 mg | -60% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 0.620 mg | 3.93 mg | -84% |
| Copper, Cu | 0.082 mg | 0.906 mg | -91% |
| Manganese, Mn | 0.172 mg | 2.28 mg | -92% |
| Selenium, Se | 8.30 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 364 kcal | 750 kcal | -51% |
| Energy (Atwater Specific Factors) | 372 kcal | 700 kcal | -47% |
| Energy | 1520 kj | — | |
| Nitrogen | 0.990 g | 1.88 g | -47% |
| Ash | 0.460 g | 1.44 g | -68% |
| Sucrose | 0.670 g | — | |
| Glucose | 0.240 g | — | |
| Fructose | 0.130 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Molybdenum, Mo | 16.4 ug | 15.6 ug | +5% |
| 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.
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