Nuts vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Nuts, almonds, whole, raw is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Flour —
Protein (g)
Nuts 21.5
Flour 26.2
Carbs (g)
Nuts 20.0
Flour 16.2
Fat (g)
Nuts 51.1
Flour 50.2
Fiber (g)
Nuts 10.8
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 21.5g per 100g.
Which is more nutrient-dense?
Nuts, almonds, whole, raw 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 4.26 g | 4.32 g | -1% |
| Protein | 21.5 g | 26.2 g | -18% |
| Total lipid (fat) | 51.1 g | 50.2 g | +2% |
| Carbohydrate, by difference | 20.0 g | 16.2 g | +23% |
| Fiber, total dietary | 10.8 g | 9.27 g | +16% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.79 g | — | |
| Fatty acids, total monounsaturated | 31.3 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.161 mg | 0.112 mg | +43% |
| Riboflavin (Vitamin B2) | — | 0.748 mg | |
| Niacin (Vitamin B3) | 3.77 mg | 4.00 mg | -6% |
| Vitamin B-6 — Pyridoxine | 0.101 mg | 0.100 mg | +1% |
| Biotin (Vitamin B7) | — | 37.8 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 254 mg | 232 mg | +9% |
| Iron, Fe | 3.74 mg | 3.22 mg | +16% |
| Magnesium, Mg | 258 mg | 251 mg | +3% |
| Phosphorus, P | 503 mg | 512 mg | -2% |
| Potassium, K | 733 mg | 667 mg | +10% |
| Sodium, Na | 0 mg | 0.894 mg | -100% |
| Zinc, Zn | 2.87 mg | 2.80 mg | +3% |
| Copper, Cu | 0.910 mg | 0.975 mg | -7% |
| Manganese, Mn | 2.15 mg | 1.81 mg | +19% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 626 kcal | 622 kcal | +1% |
| Energy (Atwater Specific Factors) | 584 kcal | 578 kcal | +1% |
| Nitrogen | 4.14 g | 4.20 g | -1% |
| Ash | 3.16 g | 2.96 g | +7% |
| Molybdenum, Mo | 45.3 ug | 36.1 ug | +25% |
| Biotin | 57.0 ug | 69.1 ug | -17% |
| Betaine | 0.500 mg | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Fatty acids, total polyunsaturated | 11.2 g | — | |
| Tryptophan (EAA) | 0.208 g | — | |
| Threonine (EAA) | 0.608 g | — | |
| Isoleucine (EAA, BCAA) | 0.774 g | — | |
| Leucine (EAA, BCAA) | 1.49 g | — | |
| Lysine (EAA) | 0.618 g | — | |
| Methionine (EAA) | 0.154 g | — | |
| Phenylalanine (EAA) | 1.20 g | — | |
| Tyrosine (conditionally essential) | 0.630 g | — | |
| Valine (EAA, BCAA) | 0.916 g | — | |
| Arginine (conditionally essential) | 2.46 g | — | |
| Histidine (EAA) | 0.548 g | — | |
| Alanine | 0.980 g | — | |
| Aspartic acid | 2.40 g | — | |
| Glutamic acid | 4.25 g | — | |
| Glycine (conditionally essential) | 1.43 g | — | |
| Proline (conditionally essential) | 1.31 g | — | |
| Serine | 0.990 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.500 g | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0.005 mg | — | |
| Proanthocyanidin dimers | 9.26 mg | — | |
| Proanthocyanidin trimers | 7.63 mg | — | |
| Proanthocyanidin 4-6mers | 27.4 mg | — | |
| Proanthocyanidin 7-10mers | 28.2 mg | — | |
| Proanthocyanidin polymers (>10mers) | 80.3 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 0.390 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0.360 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.600 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 2.59 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 1.28 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.20 mg | — | |
| Choline from phosphatidylcholine | 40.0 mg | — | |
| Choline from phosphocholine | 1.90 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 9.40 mg | — | |
| Total Choline | 52.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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