Flour vs Nuts

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

Flour, quinoa is higher in more vitamins & minerals

Calories (kcal)

Flour —
Nuts —

Protein (g)

Flour 11.9
Nuts 9.96

Carbs (g)

Flour 69.5
Nuts 12.7

Fat (g)

Flour 6.60
Nuts 73.3

Fiber (g)

Flour 6.30
Nuts 5.79

Quick answers

Which has more protein?

Flour, quinoa — 11.9g vs 9.96g per 100g.

Which is more nutrient-dense?

Flour, quinoa 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 9.95 g 2.62 g
Protein 11.9 g 9.96 g
Total lipid (fat) 6.60 g 73.3 g
Carbohydrate, by difference 69.5 g 12.7 g
Fiber, total dietary 6.30 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) 0.345 mg 0.548 mg
Riboflavin (Vitamin B2) 0.316 mg —
Niacin (Vitamin B3) 1.21 mg 0.946 mg
Vitamin B-6 — Pyridoxine 0.222 mg 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 37.6 mg 54.8 mg
Iron, Fe 4.53 mg 2.37 mg
Magnesium, Mg 164 mg 103 mg
Phosphorus, P 369 mg 253 mg
Potassium, K 551 mg 360 mg
Sodium, Na 6.32 mg 0 mg
Zinc, Zn 2.77 mg 3.93 mg
Copper, Cu 0.482 mg 0.906 mg
Manganese, Mn 2.02 mg 2.28 mg
Selenium, Se 4.10 ug —
Other Nutrients
Energy (Atwater General Factors) 385 kcal 750 kcal
Energy (Atwater Specific Factors) 378 kcal 700 kcal
Nitrogen 2.05 g 1.88 g
Ash 2.00 g 1.44 g
Total dietary fiber (AOAC 2011.25) 6.95 g —
High Molecular Weight Dietary Fiber (HMWDF) 6.33 g —
Low Molecular Weight Dietary Fiber (LMWDF) 0.147 g —
Beta-glucan 0 g —
Starch 58.1 g —
Molybdenum, Mo 17.5 ug 15.6 ug
Biotin 26.3 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, quinoa nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Iron, Fe +91% in Flour, quinoa Magnesium, Mg +59% in Flour, quinoa Potassium, K +53% in Flour, quinoa Copper, Cu -47% in Flour, quinoa

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