Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Nuts 501
Flour —
Protein (g)
Nuts 7.49
Flour 26.2
Carbs (g)
Nuts 54.7
Flour 16.2
Fat (g)
Nuts 30.2
Flour 50.2
Fiber (g)
Nuts —
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 7.49g per 100g.
Which is more nutrient-dense?
Flour, almond 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 | Nuts | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 501 kcal | — | |
| Macronutrients | |||
| Water | 6.00 g | 4.32 g | +39% |
| Protein | 7.49 g | 26.2 g | -71% |
| Total lipid (fat) | 30.2 g | 50.2 g | -40% |
| Carbohydrate, by difference | 54.7 g | 16.2 g | +236% |
| Fiber, total dietary | — | 9.27 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.92 g | — | |
| Fatty acids, total monounsaturated | 19.1 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.146 mg | 0.112 mg | +30% |
| Riboflavin (Vitamin B2) | 0.154 mg | 0.748 mg | -79% |
| Niacin (Vitamin B3) | 2.38 mg | 4.00 mg | -40% |
| Pantothenic acid (Vitamin B5) | 0.931 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.688 mg | 0.100 mg | +589% |
| Biotin (Vitamin B7) | 114 ug | 37.8 ug | +201% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 3.00 ug | — | |
| Minerals | |||
| Calcium, Ca | 43.0 mg | 232 mg | -81% |
| Iron, Fe | 1.21 mg | 3.22 mg | -62% |
| Magnesium, Mg | 110 mg | 251 mg | -56% |
| Phosphorus, P | 103 mg | 512 mg | -80% |
| Potassium, K | 712 mg | 667 mg | +7% |
| Sodium, Na | 0 mg | 0.894 mg | -100% |
| Zinc, Zn | 0.640 mg | 2.80 mg | -77% |
| Copper, Cu | 0.611 mg | 0.975 mg | -37% |
| Manganese, Mn | 1.74 mg | 1.81 mg | -4% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2096 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 1.69 g | 2.96 g | -43% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 114 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 114 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 51.0 IU | — | |
| SFA 16:0 (Palmitic acid) | 3.61 g | — | |
| SFA 18:0 (Stearic acid) | 0.319 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 19.1 g | — | |
| Fatty acids, total polyunsaturated | 5.81 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.81 g | — | |
| Tryptophan (EAA) | 0.090 g | — | |
| Threonine (EAA) | 0.288 g | — | |
| Isoleucine (EAA, BCAA) | 0.348 g | — | |
| Leucine (EAA, BCAA) | 0.596 g | — | |
| Lysine (EAA) | 0.468 g | — | |
| Methionine (EAA) | 0.126 g | — | |
| Cystine (conditionally essential) | 0.133 g | — | |
| Phenylalanine (EAA) | 0.328 g | — | |
| Tyrosine (conditionally essential) | 0.227 g | — | |
| Valine (EAA, BCAA) | 0.421 g | — | |
| Arginine (conditionally essential) | 0.577 g | — | |
| Histidine (EAA) | 0.208 g | — | |
| Alanine | 0.427 g | — | |
| Aspartic acid | 0.774 g | — | |
| Glutamic acid | 1.20 g | — | |
| Glycine (conditionally essential) | 0.348 g | — | |
| Proline (conditionally essential) | 0.300 g | — | |
| Serine | 0.318 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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