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 366
Nuts —
Protein (g)
Flour 10.9
Nuts 9.96
Carbs (g)
Flour 77.3
Nuts 12.7
Fat (g)
Flour 1.48
Nuts 73.3
Fiber (g)
Flour —
Nuts 5.79
Quick answers
Which has more protein?
Flour, wheat, all-purpose, enriched, bleached — 10.9g vs 9.96g 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 | 366 kcal | — | |
| Macronutrients | |||
| Water | 9.83 g | 2.62 g | +275% |
| Protein | 10.9 g | 9.96 g | +9% |
| Total lipid (fat) | 1.48 g | 73.3 g | -98% |
| Carbohydrate, by difference | 77.3 g | 12.7 g | +509% |
| 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) | 0.939 mg | 0.548 mg | +71% |
| Riboflavin (Vitamin B2) | 0.443 mg | — | |
| Niacin (Vitamin B3) | 6.74 mg | 0.946 mg | +612% |
| Vitamin B-6 — Pyridoxine | 0.066 mg | 0.171 mg | -61% |
| Biotin (Vitamin B7) | 160 ug | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 19.0 mg | 54.8 mg | -65% |
| Iron, Fe | 5.62 mg | 2.37 mg | +137% |
| Magnesium, Mg | 26.7 mg | 103 mg | -74% |
| Phosphorus, P | 108 mg | 253 mg | -57% |
| Potassium, K | 136 mg | 360 mg | -62% |
| Sodium, Na | 2.00 mg | 0 mg | |
| Zinc, Zn | 0.720 mg | 3.93 mg | -82% |
| Copper, Cu | 0.155 mg | 0.906 mg | -83% |
| Manganese, Mn | 0.758 mg | 2.28 mg | -67% |
| Selenium, Se | 15.7 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 366 kcal | 750 kcal | -51% |
| Energy (Atwater Specific Factors) | 375 kcal | 700 kcal | -46% |
| Energy | 1530 kj | — | |
| Nitrogen | 1.75 g | 1.88 g | -7% |
| Ash | 0.420 g | 1.44 g | -71% |
| Molybdenum, Mo | 37.6 ug | 15.6 ug | +141% |
| Biotin | — | 22.7 ug | |
| Betaine | 70.0 mg | 0.700 mg | +9900% |
| 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 | 0 mg | = |
| Genistein | 0 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 | 1.50 mg | 6.10 mg | -75% |
| Choline from phosphatidylcholine | 3.20 mg | 23.0 mg | -86% |
| Choline from phosphocholine | 0.100 mg | 1.30 mg | -92% |
| Choline from sphingomyelin | 0 mg | 0 mg | = |
| Free Choline | 5.70 mg | 9.70 mg | -41% |
| Total Choline | 10.0 mg | 41.0 mg | -76% |
| Iodine | |||
| Iodine mcg/100gB | 0.800 mcg | — | |
| Fluoride | |||
| Mean mcg/100g ** | — | 10.0 mg | |
| Isoflavones | |||
| Total isoflavones | 0 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.
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