Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, almonds, oil roasted, with salt added, smoke flavor is higher in more vitamins & minerals
Calories (kcal)
Nuts 607
Flour —
Protein (g)
Nuts 21.4
Flour 26.2
Carbs (g)
Nuts 17.9
Flour 16.2
Fat (g)
Nuts 55.9
Flour 50.2
Fiber (g)
Nuts 10.7
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 21.4g per 100g.
Which is more nutrient-dense?
Nuts, almonds, oil roasted, with salt added, smoke flavor 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 | 607 kcal | — | |
| Macronutrients | |||
| Water | 2.80 g | 4.32 g | -35% |
| Protein | 21.4 g | 26.2 g | -18% |
| Total lipid (fat) | 55.9 g | 50.2 g | +11% |
| Carbohydrate, by difference | 17.9 g | 16.2 g | +10% |
| Fiber, total dietary | 10.7 g | 9.27 g | +15% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.57 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | — | 0.112 mg | |
| Riboflavin (Vitamin B2) | — | 0.748 mg | |
| Niacin (Vitamin B3) | — | 4.00 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.100 mg | |
| Biotin (Vitamin B7) | — | 37.8 ug | |
| Vitamin E (alpha-tocopherol) | 25.1 mg | — | |
| Minerals | |||
| Calcium, Ca | 286 mg | 232 mg | +23% |
| Iron, Fe | 3.86 mg | 3.22 mg | +20% |
| Magnesium, Mg | 286 mg | 251 mg | +14% |
| Phosphorus, P | — | 512 mg | |
| Potassium, K | 679 mg | 667 mg | +2% |
| Sodium, Na | 548 mg | 0.894 mg | +61170% |
| Zinc, Zn | — | 2.80 mg | |
| Copper, Cu | — | 0.975 mg | |
| Manganese, Mn | — | 1.81 mg | |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2540 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 2.03 g | 2.96 g | -31% |
| Total Sugars | 3.57 g | — | |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Vitamin A, IU | 0 IU | — | |
* 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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