Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, almond butter, plain, without salt added is higher in more vitamins & minerals
Calories (kcal)
Nuts 614
Flour —
Protein (g)
Nuts 21.0
Flour 5.29
Carbs (g)
Nuts 18.8
Flour 80.5
Fat (g)
Nuts 55.5
Flour 4.64
Fiber (g)
Nuts 10.3
Flour 8.71
Quick answers
Which has more protein?
Nuts, almond butter, plain, without salt added — 21.0g vs 5.29g per 100g.
Which is more nutrient-dense?
Nuts, almond butter, plain, without salt added 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 | 614 kcal | — | |
| Macronutrients | |||
| Water | 1.64 g | 7.33 g | -78% |
| Protein | 21.0 g | 5.29 g | +296% |
| Total lipid (fat) | 55.5 g | 4.64 g | +1097% |
| Carbohydrate, by difference | 18.8 g | 80.5 g | -77% |
| Fiber, total dietary | 10.3 g | 8.71 g | +18% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.15 g | 0.689 g | +503% |
| Fatty acids, total monounsaturated | 32.4 g | 1.26 g | +2483% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.05 mg | -100% |
| Thiamin (Vitamin B1) | 0.041 mg | — | |
| Riboflavin (Vitamin B2) | 0.939 mg | — | |
| Niacin (Vitamin B3) | 3.15 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.318 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.103 mg | — | |
| Biotin (Vitamin B7) | 53.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 52.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 1.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 24.2 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 347 mg | 55.8 mg | +522% |
| Iron, Fe | 3.49 mg | 1.62 mg | +115% |
| Magnesium, Mg | 279 mg | 68.8 mg | +306% |
| Phosphorus, P | 508 mg | 134 mg | +279% |
| Potassium, K | 748 mg | 1032 mg | -28% |
| Sodium, Na | 7.00 mg | 0 mg | |
| Zinc, Zn | 3.29 mg | 1.04 mg | +217% |
| Copper, Cu | 0.934 mg | 0.581 mg | +61% |
| Manganese, Mn | 2.13 mg | 2.90 mg | -27% |
| Selenium, Se | 2.40 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2568 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 3.09 g | 2.30 g | +34% |
| Total Sugars | 4.43 g | — | |
| Sucrose | 4.34 g | — | |
| Glucose | 0.020 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.070 g | — | |
| Starch | 0.080 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 53.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 53.0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 1.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1.00 ug | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.530 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.01 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.007 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 3.19 g | — | |
| SFA 17:0 (Margaric acid) | 0.007 g | — | |
| SFA 18:0 (Stearic acid) | 0.938 g | — | |
| SFA 20:0 (Arachidic acid) | 0.007 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.248 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.035 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 32.1 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.019 g | — | |
| Fatty acids, total polyunsaturated | 13.6 g | 1.51 g | +799% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 13.6 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.007 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| Phytosterols | 139 mg | — | |
| Stigmasterol | 3.00 mg | — | |
| Campesterol | 6.00 mg | — | |
| Beta-sitosterol | 131 mg | — | |
| Tryptophan (EAA) | 0.159 g | — | |
| Threonine (EAA) | 0.555 g | — | |
| Isoleucine (EAA, BCAA) | 0.813 g | — | |
| Leucine (EAA, BCAA) | 1.48 g | — | |
| Lysine (EAA) | 0.612 g | — | |
| Methionine (EAA) | 0.122 g | — | |
| Cystine (conditionally essential) | 0.242 g | — | |
| Phenylalanine (EAA) | 1.15 g | — | |
| Tyrosine (conditionally essential) | 0.595 g | — | |
| Valine (EAA, BCAA) | 0.937 g | — | |
| Arginine (conditionally essential) | 2.38 g | — | |
| Histidine (EAA) | 0.550 g | — | |
| Alanine | 0.990 g | — | |
| Aspartic acid | 2.40 g | — | |
| Glutamic acid | 5.91 g | — | |
| Glycine (conditionally essential) | 1.47 g | — | |
| Proline (conditionally essential) | 0.915 g | — | |
| Serine | 0.926 g | — | |
| Alcohol, ethyl | 0 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Nuts, almond butter, plain, without salt added nutrition facts Flour, chestnut nutrition facts Compare other foods →
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