Nuts vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Flour 366
Protein (g)
Nuts 21.5
Flour 51.1
Carbs (g)
Nuts 20.0
Flour 32.9
Fat (g)
Nuts 51.1
Flour 3.33
Fiber (g)
Nuts 10.8
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 21.5g per 100g.
Which is more nutrient-dense?
Flour, soy, defatted 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 | — | 366 kcal | |
| Macronutrients | |||
| Water | 4.26 g | 6.24 g | -32% |
| Protein | 21.5 g | 51.1 g | -58% |
| Total lipid (fat) | 51.1 g | 3.33 g | +1434% |
| Carbohydrate, by difference | 20.0 g | 32.9 g | -39% |
| Fiber, total dietary | 10.8 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.79 g | — | |
| Fatty acids, total monounsaturated | 31.3 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.161 mg | 0.542 mg | -70% |
| Riboflavin (Vitamin B2) | — | 0.298 mg | |
| Niacin (Vitamin B3) | 3.77 mg | 3.43 mg | +10% |
| Vitamin B-6 — Pyridoxine | 0.101 mg | 0.618 mg | -84% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 254 mg | 338 mg | -25% |
| Iron, Fe | 3.74 mg | 7.34 mg | -49% |
| Magnesium, Mg | 258 mg | 313 mg | -18% |
| Phosphorus, P | 503 mg | 726 mg | -31% |
| Potassium, K | 733 mg | 2480 mg | -70% |
| Sodium, Na | 0 mg | 2.00 mg | -100% |
| Zinc, Zn | 2.87 mg | 4.44 mg | -35% |
| Copper, Cu | 0.910 mg | 1.51 mg | -40% |
| Manganese, Mn | 2.15 mg | 3.81 mg | -44% |
| Selenium, Se | — | 45.8 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 626 kcal | 366 kcal | +71% |
| Energy (Atwater Specific Factors) | 584 kcal | 339 kcal | +72% |
| Energy | — | 1530 kj | |
| Nitrogen | 4.14 g | 8.18 g | -49% |
| Ash | 3.16 g | 6.45 g | -51% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Molybdenum, Mo | 45.3 ug | 211 ug | -79% |
| Biotin | 57.0 ug | — | |
| Betaine | 0.500 mg | 2.80 mg | -82% |
| 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 | 0.616 g | -66% |
| Threonine (EAA) | 0.608 g | 1.97 g | -69% |
| Isoleucine (EAA, BCAA) | 0.774 g | 2.31 g | -66% |
| Leucine (EAA, BCAA) | 1.49 g | 4.11 g | -64% |
| Lysine (EAA) | 0.618 g | 3.06 g | -80% |
| Methionine (EAA) | 0.154 g | 0.622 g | -75% |
| Phenylalanine (EAA) | 1.20 g | 2.86 g | -58% |
| Tyrosine (conditionally essential) | 0.630 g | 1.74 g | -64% |
| Valine (EAA, BCAA) | 0.916 g | 2.31 g | -60% |
| Arginine (conditionally essential) | 2.46 g | 3.93 g | -37% |
| Histidine (EAA) | 0.548 g | 1.27 g | -57% |
| Alanine | 0.980 g | 2.86 g | -66% |
| Aspartic acid | 2.40 g | 4.98 g | -52% |
| Glutamic acid | 4.25 g | 9.08 g | -53% |
| Glycine (conditionally essential) | 1.43 g | 1.79 g | -20% |
| Proline (conditionally essential) | 1.31 g | 2.84 g | -54% |
| Serine | 0.990 g | 2.70 g | -63% |
| Hydroxyproline | 0 g | 0.176 g | -100% |
| Cysteine | 0.500 g | 1.01 g | -50% |
| Daidzein | 0 mg | 64.5 mg | -100% |
| Genistein | 0.005 mg | 87.3 mg | -100% |
| 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 | 7.00 mg | -83% |
| Choline from phosphatidylcholine | 40.0 mg | 63.0 mg | -37% |
| Choline from phosphocholine | 1.90 mg | 1.50 mg | +27% |
| Choline from sphingomyelin | 0 mg | 0.800 mg | -100% |
| Free Choline | 9.40 mg | 120 mg | -92% |
| Total Choline | 52.0 mg | 190 mg | -73% |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | 151 mg | -100% |
* 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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