Flour vs Nuts
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, oat, whole grain is higher in more vitamins & minerals
Calories (kcal)
Flour —
Nuts —
Protein (g)
Flour 13.2
Nuts 9.96
Carbs (g)
Flour 69.9
Nuts 12.7
Fat (g)
Flour 6.31
Nuts 73.3
Fiber (g)
Flour 10.5
Nuts 5.79
Quick answers
Which has more protein?
Flour, oat, whole grain — 13.2g vs 9.96g per 100g.
Which is more nutrient-dense?
Flour, oat, whole grain 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 | 8.86 g | 2.62 g | +238% |
| Protein | 13.2 g | 9.96 g | +32% |
| Total lipid (fat) | 6.31 g | 73.3 g | -91% |
| Carbohydrate, by difference | 69.9 g | 12.7 g | +451% |
| Fiber, total dietary | 10.5 g | 5.79 g | +81% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 6.47 g | |
| Fatty acids, total monounsaturated | — | 39.3 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.390 mg | 0.548 mg | -29% |
| Riboflavin (Vitamin B2) | 0.161 mg | — | |
| Niacin (Vitamin B3) | 1.95 mg | 0.946 mg | +106% |
| Vitamin B-6 — Pyridoxine | 0.148 mg | 0.171 mg | -14% |
| Biotin (Vitamin B7) | 34.7 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 42.8 mg | 54.8 mg | -22% |
| Iron, Fe | 4.00 mg | 2.37 mg | +69% |
| Magnesium, Mg | 125 mg | 103 mg | +22% |
| Phosphorus, P | 372 mg | 253 mg | +47% |
| Potassium, K | 373 mg | 360 mg | +4% |
| Sodium, Na | 3.62 mg | 0 mg | |
| Zinc, Zn | 2.75 mg | 3.93 mg | -30% |
| Copper, Cu | 0.443 mg | 0.906 mg | -51% |
| Manganese, Mn | 3.26 mg | 2.28 mg | +43% |
| Selenium, Se | 38.2 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 389 kcal | 750 kcal | -48% |
| Energy (Atwater Specific Factors) | 386 kcal | 700 kcal | -45% |
| Nitrogen | 2.11 g | 1.88 g | +12% |
| Ash | 1.75 g | 1.44 g | +21% |
| Total dietary fiber (AOAC 2011.25) | 12.9 g | — | |
| High Molecular Weight Dietary Fiber (HMWDF) | 11.6 g | — | |
| Low Molecular Weight Dietary Fiber (LMWDF) | 1.24 g | — | |
| Beta-glucan | 4.20 g | — | |
| Starch | 53.4 g | — | |
| Molybdenum, Mo | 125 ug | 15.6 ug | +705% |
| Biotin | 20.1 ug | 22.7 ug | -11% |
| 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.