Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, almond paste is higher in more vitamins & minerals
Calories (kcal)
Nuts 458
Flour —
Protein (g)
Nuts 9.00
Flour 5.29
Carbs (g)
Nuts 47.8
Flour 80.5
Fat (g)
Nuts 27.7
Flour 4.64
Fiber (g)
Nuts 4.80
Flour 8.71
Quick answers
Which has more protein?
Nuts, almond paste — 9.00g vs 5.29g per 100g.
Which is more nutrient-dense?
Nuts, almond paste 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 | 458 kcal | — | |
| Macronutrients | |||
| Water | 14.1 g | 7.33 g | +92% |
| Protein | 9.00 g | 5.29 g | +70% |
| Total lipid (fat) | 27.7 g | 4.64 g | +498% |
| Carbohydrate, by difference | 47.8 g | 80.5 g | -41% |
| Fiber, total dietary | 4.80 g | 8.71 g | -45% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 2.63 g | 0.689 g | +282% |
| Fatty acids, total monounsaturated | 18.0 g | 1.26 g | +1334% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 4.05 mg | -98% |
| Thiamin (Vitamin B1) | 0.082 mg | — | |
| Riboflavin (Vitamin B2) | 0.414 mg | — | |
| Niacin (Vitamin B3) | 1.42 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.113 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.036 mg | — | |
| Biotin (Vitamin B7) | 73.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 28.5 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 13.5 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 172 mg | 55.8 mg | +208% |
| Iron, Fe | 1.60 mg | 1.62 mg | -1% |
| Magnesium, Mg | 130 mg | 68.8 mg | +89% |
| Phosphorus, P | 258 mg | 134 mg | +92% |
| Potassium, K | 314 mg | 1032 mg | -70% |
| Sodium, Na | 9.00 mg | 0 mg | |
| Zinc, Zn | 1.48 mg | 1.04 mg | +43% |
| Copper, Cu | 0.454 mg | 0.581 mg | -22% |
| Manganese, Mn | 0.856 mg | 2.90 mg | -70% |
| Selenium, Se | 4.20 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1916 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 1.37 g | 2.30 g | -40% |
| Total Sugars | 36.3 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 73.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 73.0 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.003 g | — | |
| SFA 14:0 (Myristic acid) | 0.158 g | — | |
| SFA 16:0 (Palmitic acid) | 1.84 g | — | |
| SFA 18:0 (Stearic acid) | 0.542 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.162 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 17.7 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.027 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 5.82 g | 1.51 g | +284% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.58 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.199 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* 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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