Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Nuts 609
Flour —
Protein (g)
Nuts 12.1
Flour 26.2
Carbs (g)
Nuts 30.3
Flour 16.2
Fat (g)
Nuts 53.0
Flour 50.2
Fiber (g)
Nuts 3.00
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 12.1g per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Nuts | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 609 kcal | — | |
| Macronutrients | |||
| Water | 2.34 g | 4.32 g | -46% |
| Protein | 12.1 g | 26.2 g | -54% |
| Total lipid (fat) | 53.0 g | 50.2 g | +6% |
| Carbohydrate, by difference | 30.3 g | 16.2 g | +86% |
| Fiber, total dietary | 3.00 g | 9.27 g | -68% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 10.6 g | — | |
| Fatty acids, total monounsaturated | 26.7 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.158 mg | 0.112 mg | +40% |
| Riboflavin (Vitamin B2) | 0.159 mg | 0.748 mg | -79% |
| Niacin (Vitamin B3) | 1.11 mg | 4.00 mg | -72% |
| Vitamin B-6 — Pyridoxine | 0.203 mg | 0.100 mg | +103% |
| Biotin (Vitamin B7) | 55.0 ug | 37.8 ug | +45% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 48.3 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 5.08 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 61.0 mg | 232 mg | -74% |
| Iron, Fe | 4.91 mg | 3.22 mg | +52% |
| Magnesium, Mg | 206 mg | 251 mg | -18% |
| Phosphorus, P | 388 mg | 512 mg | -24% |
| Potassium, K | 447 mg | 667 mg | -33% |
| Sodium, Na | 295 mg | 0.894 mg | +32883% |
| Zinc, Zn | 4.43 mg | 2.80 mg | +58% |
| Copper, Cu | 1.76 mg | 0.975 mg | +80% |
| Manganese, Mn | — | 1.81 mg | |
| Selenium, Se | 9.30 ug | 0.742 ug | +1154% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2549 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 2.50 g | 2.96 g | -16% |
| Total Sugars | 9.09 g | — | |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 55.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 55.0 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 | 18.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 30.3 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.116 g | — | |
| SFA 10:0 (Capric acid) | 0.116 g | — | |
| SFA 12:0 (Lauric acid) | 0.687 g | — | |
| SFA 14:0 (Myristic acid) | 0.333 g | — | |
| SFA 16:0 (Palmitic acid) | 5.20 g | — | |
| SFA 18:0 (Stearic acid) | 3.78 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.254 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 26.3 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.111 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 13.4 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 13.2 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.159 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 | — | |
| Tryptophan (EAA) | 0.162 g | — | |
| Threonine (EAA) | 0.388 g | — | |
| Isoleucine (EAA, BCAA) | 0.445 g | — | |
| Leucine (EAA, BCAA) | 0.831 g | — | |
| Lysine (EAA) | 0.523 g | — | |
| Methionine (EAA) | 0.204 g | — | |
| Cystine (conditionally essential) | 0.222 g | — | |
| Phenylalanine (EAA) | 0.537 g | — | |
| Tyrosine (conditionally essential) | 0.286 g | — | |
| Valine (EAA, BCAA) | 0.617 g | — | |
| Arginine (conditionally essential) | 1.20 g | — | |
| Histidine (EAA) | 0.257 g | — | |
| Alanine | 0.472 g | — | |
| Aspartic acid | 1.01 g | — | |
| Glutamic acid | 2.54 g | — | |
| Glycine (conditionally essential) | 0.529 g | — | |
| Proline (conditionally essential) | 0.458 g | — | |
| Serine | 0.609 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.
Nuts, cashew butter, plain, with salt added nutrition facts Flour, almond nutrition facts Compare other foods →
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