Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, chestnut is higher in more vitamins & minerals
Calories (kcal)
Nuts 509
Flour —
Protein (g)
Nuts 8.10
Flour 5.29
Carbs (g)
Nuts 53.7
Flour 80.5
Fat (g)
Nuts 31.4
Flour 4.64
Fiber (g)
Nuts —
Flour 8.71
Quick answers
Which has more protein?
Nuts, acorns, dried — 8.10g vs 5.29g per 100g.
Which is more nutrient-dense?
Flour, chestnut 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 | 509 kcal | — | |
| Macronutrients | |||
| Water | 5.06 g | 7.33 g | -31% |
| Protein | 8.10 g | 5.29 g | +53% |
| Total lipid (fat) | 31.4 g | 4.64 g | +578% |
| Carbohydrate, by difference | 53.7 g | 80.5 g | -33% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.08 g | 0.689 g | +493% |
| Fatty acids, total monounsaturated | 19.9 g | 1.26 g | +1484% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.05 mg | -100% |
| Thiamin (Vitamin B1) | 0.149 mg | — | |
| Riboflavin (Vitamin B2) | 0.154 mg | — | |
| Niacin (Vitamin B3) | 2.41 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.940 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.695 mg | — | |
| Biotin (Vitamin B7) | 115 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 54.0 mg | 55.8 mg | -3% |
| Iron, Fe | 1.04 mg | 1.62 mg | -36% |
| Magnesium, Mg | 82.0 mg | 68.8 mg | +19% |
| Phosphorus, P | 103 mg | 134 mg | -23% |
| Potassium, K | 709 mg | 1032 mg | -31% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 0.670 mg | 1.04 mg | -35% |
| Copper, Cu | 0.818 mg | 0.581 mg | +41% |
| Manganese, Mn | 1.36 mg | 2.90 mg | -53% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2130 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 1.78 g | 2.30 g | -23% |
| Folic acid (Vitamin B9 — synthetic) | 115 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 115 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| SFA 16:0 (Palmitic acid) | 3.75 g | — | |
| SFA 18:0 (Stearic acid) | 0.332 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 19.9 g | — | |
| Fatty acids, total polyunsaturated | 6.05 g | 1.51 g | +299% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 6.05 g | — | |
| Tryptophan (EAA) | 0.098 g | — | |
| Threonine (EAA) | 0.312 g | — | |
| Isoleucine (EAA, BCAA) | 0.376 g | — | |
| Leucine (EAA, BCAA) | 0.644 g | — | |
| Lysine (EAA) | 0.505 g | — | |
| Methionine (EAA) | 0.136 g | — | |
| Cystine (conditionally essential) | 0.144 g | — | |
| Phenylalanine (EAA) | 0.354 g | — | |
| Tyrosine (conditionally essential) | 0.246 g | — | |
| Valine (EAA, BCAA) | 0.455 g | — | |
| Arginine (conditionally essential) | 0.623 g | — | |
| Histidine (EAA) | 0.224 g | — | |
| Alanine | 0.461 g | — | |
| Aspartic acid | 0.837 g | — | |
| Glutamic acid | 1.30 g | — | |
| Glycine (conditionally essential) | 0.376 g | — | |
| Proline (conditionally essential) | 0.324 g | — | |
| Serine | 0.344 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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