Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, chestnut is higher in more vitamins & minerals
Calories (kcal)
Nuts 576
Flour —
Protein (g)
Nuts 6.20
Flour 5.29
Carbs (g)
Nuts 33.5
Flour 80.5
Fat (g)
Nuts 50.0
Flour 4.64
Fiber (g)
Nuts —
Flour 8.71
Quick answers
Which has more protein?
Nuts, beechnuts, dried — 6.20g vs 5.29g per 100g.
Which is more nutrient-dense?
Flour, chestnut 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 | 576 kcal | — | |
| Macronutrients | |||
| Water | 6.60 g | 7.33 g | -10% |
| Protein | 6.20 g | 5.29 g | +17% |
| Total lipid (fat) | 50.0 g | 4.64 g | +979% |
| Carbohydrate, by difference | 33.5 g | 80.5 g | -58% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.72 g | 0.689 g | +730% |
| Fatty acids, total monounsaturated | 21.9 g | 1.26 g | +1643% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 15.5 mg | 4.05 mg | +283% |
| Thiamin (Vitamin B1) | 0.304 mg | — | |
| Riboflavin (Vitamin B2) | 0.371 mg | — | |
| Niacin (Vitamin B3) | 0.877 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.925 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.684 mg | — | |
| Biotin (Vitamin B7) | 113 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 1.00 mg | 55.8 mg | -98% |
| Iron, Fe | 2.46 mg | 1.62 mg | +52% |
| Magnesium, Mg | 0 mg | 68.8 mg | -100% |
| Phosphorus, P | 0 mg | 134 mg | -100% |
| Potassium, K | 1017 mg | 1032 mg | -1% |
| Sodium, Na | 38.0 mg | 0 mg | |
| Zinc, Zn | 0.360 mg | 1.04 mg | -65% |
| Copper, Cu | 0.670 mg | 0.581 mg | +15% |
| Manganese, Mn | 1.34 mg | 2.90 mg | -54% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2410 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 3.70 g | 2.30 g | +61% |
| Folic acid (Vitamin B9 — synthetic) | 113 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 113 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.063 g | — | |
| SFA 16:0 (Palmitic acid) | 3.57 g | — | |
| SFA 18:0 (Stearic acid) | 1.18 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.287 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.8 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 2.76 g | — | |
| Fatty acids, total polyunsaturated | 20.1 g | 1.51 g | +1226% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 18.4 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.70 g | — | |
| Tryptophan (EAA) | 0.069 g | — | |
| Threonine (EAA) | 0.221 g | — | |
| Isoleucine (EAA, BCAA) | 0.245 g | — | |
| Leucine (EAA, BCAA) | 0.367 g | — | |
| Lysine (EAA) | 0.367 g | — | |
| Methionine (EAA) | 0.146 g | — | |
| Cystine (conditionally essential) | 0.197 g | — | |
| Phenylalanine (EAA) | 0.262 g | — | |
| Tyrosine (conditionally essential) | 0.172 g | — | |
| Valine (EAA, BCAA) | 0.346 g | — | |
| Arginine (conditionally essential) | 0.443 g | — | |
| Histidine (EAA) | 0.172 g | — | |
| Alanine | 0.414 g | — | |
| Aspartic acid | 1.07 g | — | |
| Glutamic acid | 0.800 g | — | |
| Glycine (conditionally essential) | 0.319 g | — | |
| Proline (conditionally essential) | 0.326 g | — | |
| Serine | 0.310 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.