Flour vs Nuts

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

Flour, soy, full-fat is higher in more vitamins & minerals

Calories (kcal)

Flour 452
Nuts —

Protein (g)

Flour 38.6
Nuts 9.96

Carbs (g)

Flour 27.9
Nuts 12.7

Fat (g)

Flour 20.7
Nuts 73.3

Fiber (g)

Flour —
Nuts 5.79

Quick answers

Which has more protein?

Flour, soy, full-fat — 38.6g vs 9.96g per 100g.

Which is more nutrient-dense?

Flour, soy, full-fat 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 452 kcal —
Macronutrients
Water 7.85 g 2.62 g
Protein 38.6 g 9.96 g
Total lipid (fat) 20.7 g 73.3 g
Carbohydrate, by difference 27.9 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) 0.362 mg 0.548 mg
Riboflavin (Vitamin B2) 0.363 mg —
Niacin (Vitamin B3) 2.74 mg 0.946 mg
Vitamin B-6 — Pyridoxine 0.340 mg 0.171 mg
Vitamin K2 — Menaquinone-4 (MK-4) — 0 ug
Minerals
Calcium, Ca 258 mg 54.8 mg
Iron, Fe 9.51 mg 2.37 mg
Magnesium, Mg 254 mg 103 mg
Phosphorus, P 607 mg 253 mg
Potassium, K 1860 mg 360 mg
Sodium, Na 2.00 mg 0 mg
Zinc, Zn 3.75 mg 3.93 mg
Copper, Cu 1.09 mg 0.906 mg
Manganese, Mn 3.16 mg 2.28 mg
Selenium, Se 14.3 ug —
Other Nutrients
Energy (Atwater General Factors) 452 kcal 750 kcal
Energy (Atwater Specific Factors) 421 kcal 700 kcal
Energy 1890 kj —
Nitrogen 6.18 g 1.88 g
Ash 4.92 g 1.44 g
Molybdenum, Mo 314 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) 0.450 g 0.115 g
Threonine (EAA) 1.48 g 0.303 g
Isoleucine (EAA, BCAA) 1.74 g 0.365 g
Leucine (EAA, BCAA) 3.06 g 0.670 g
Lysine (EAA) 2.14 g 0.320 g
Methionine (EAA) 0.485 g 0.168 g
Phenylalanine (EAA) 2.15 g 0.463 g
Tyrosine (conditionally essential) 1.40 g 0.313 g
Valine (EAA, BCAA) 1.74 g 0.435 g
Arginine (conditionally essential) 2.94 g 1.36 g
Histidine (EAA) 0.950 g 0.262 g
Alanine 2.14 g 0.438 g
Aspartic acid 3.76 g 0.870 g
Glutamic acid 6.80 g 2.50 g
Glycine (conditionally essential) 1.35 g 0.493 g
Proline (conditionally essential) 2.13 g 0.610 g
Serine 2.07 g 0.540 g
Hydroxyproline 0.207 g 0 g
Cysteine 0.765 g 0.305 g
Daidzein 72.9 mg 0 mg
Genistein 98.8 mg 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 178 mg 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, soy, full-fat nutrition facts Nuts, pecans, halves, raw nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +416% in Flour, soy, full-fat Calcium, Ca +371% in Flour, soy, full-fat Iron, Fe +301% in Flour, soy, full-fat Protein +288% in Flour, soy, full-fat

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