Nuts vs Carob flour
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Nuts, cashew nuts, oil roasted, without salt added is higher in more vitamins & minerals
Calories (kcal)
Nuts 580
Carob flour 222
Protein (g)
Nuts 16.8
Carob flour 4.62
Carbs (g)
Nuts 29.9
Carob flour 88.9
Fat (g)
Nuts 47.8
Carob flour 0.650
Fiber (g)
Nuts 3.30
Carob flour 39.8
Quick answers
Which has more protein?
Nuts, cashew nuts, oil roasted, without salt added — 16.8g vs 4.62g per 100g.
Which has fewer calories?
Carob flour — 222 vs 580 kcal per 100g.
Which is more nutrient-dense?
Nuts, cashew nuts, oil roasted, without salt added 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 | Carob flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 580 kcal | 222 kcal | +161% |
| Macronutrients | |||
| Water | 3.48 g | 3.58 g | -3% |
| Protein | 16.8 g | 4.62 g | +265% |
| Total lipid (fat) | 47.8 g | 0.650 g | +7249% |
| Carbohydrate, by difference | 29.9 g | 88.9 g | -66% |
| Fiber, total dietary | 3.30 g | 39.8 g | -92% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.48 g | 0.090 g | +9320% |
| Fatty acids, total monounsaturated | 25.9 g | 0.197 g | +13059% |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.300 mg | 0.200 mg | +50% |
| Thiamin (Vitamin B1) | 0.363 mg | 0.053 mg | +585% |
| Riboflavin (Vitamin B2) | 0.218 mg | 0.461 mg | -53% |
| Niacin (Vitamin B3) | 1.74 mg | 1.90 mg | -8% |
| Pantothenic acid (Vitamin B5) | 0.880 mg | 0.047 mg | +1772% |
| Vitamin B-6 — Pyridoxine | 0.323 mg | 0.366 mg | -12% |
| Biotin (Vitamin B7) | 25.0 ug | 29.0 ug | -14% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 61.0 mg | 11.9 mg | +413% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 0 ug | 8.00 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.920 mg | 0.630 mg | +46% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 43.0 mg | 348 mg | -88% |
| Iron, Fe | 6.05 mg | 2.94 mg | +106% |
| Magnesium, Mg | 273 mg | 54.0 mg | +406% |
| Phosphorus, P | 531 mg | 79.0 mg | +572% |
| Potassium, K | 632 mg | 827 mg | -24% |
| Sodium, Na | 13.0 mg | 35.0 mg | -63% |
| Zinc, Zn | 5.35 mg | 0.920 mg | +482% |
| Copper, Cu | 2.04 mg | 0.571 mg | +258% |
| Manganese, Mn | 1.67 mg | 0.508 mg | +228% |
| Selenium, Se | 20.3 ug | 5.30 ug | +283% |
| Other Nutrients | |||
| Energy | 2426 kj | 929 kj | +161% |
| Ash | 2.03 g | 2.27 g | -11% |
| Total Sugars | 5.01 g | 49.1 g | -90% |
| Sucrose | 4.84 g | — | |
| Glucose | 0.080 g | — | |
| Fructose | 0.080 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 10.9 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 25.0 ug | 29.0 ug | -14% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | 29.0 ug | -14% |
| Betaine | 11.2 mg | — | |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 0 IU | 14.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 23.0 ug | 0 ug | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 5.40 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.370 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0.100 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.200 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 34.7 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.016 g | 0 g | |
| SFA 10:0 (Capric acid) | 0.016 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.016 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.016 g | 0.001 g | +1500% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 4.26 g | 0.072 g | +5824% |
| SFA 17:0 (Margaric acid) | 0.051 g | — | |
| SFA 18:0 (Stearic acid) | 3.51 g | 0.014 g | +24979% |
| SFA 20:0 (Arachidic acid) | 0.290 g | — | |
| SFA 22:0 (Behenic acid) | 0.188 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.110 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.149 g | 0.004 g | +3625% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 25.6 g | 0.194 g | +13108% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.150 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 8.55 g | 0.216 g | +3856% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 8.48 g | 0.212 g | +3899% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.068 g | 0.004 g | +1600% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0 g | = |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Stigmasterol | 0 mg | — | |
| Campesterol | 10.0 mg | — | |
| Beta-sitosterol | 119 mg | — | |
| Tryptophan (EAA) | 0.265 g | 0.048 g | +452% |
| Threonine (EAA) | 0.636 g | 0.271 g | +135% |
| Isoleucine (EAA, BCAA) | 0.729 g | 0.209 g | +249% |
| Leucine (EAA, BCAA) | 1.36 g | 0.442 g | +208% |
| Lysine (EAA) | 0.858 g | 0.196 g | +338% |
| Methionine (EAA) | 0.334 g | 0.081 g | +312% |
| Cystine (conditionally essential) | 0.364 g | 0.029 g | +1155% |
| Phenylalanine (EAA) | 0.879 g | 0.151 g | +482% |
| Tyrosine (conditionally essential) | 0.469 g | 0.120 g | +291% |
| Valine (EAA, BCAA) | 1.01 g | 0.446 g | +127% |
| Arginine (conditionally essential) | 1.96 g | 0.130 g | +1410% |
| Histidine (EAA) | 0.421 g | 0.122 g | +245% |
| Alanine | 0.774 g | 0.584 g | +33% |
| Aspartic acid | 1.66 g | 0.503 g | +230% |
| Glutamic acid | 4.16 g | 0.362 g | +1051% |
| Glycine (conditionally essential) | 0.866 g | 0.267 g | +224% |
| Proline (conditionally essential) | 0.751 g | 0.354 g | +112% |
| Serine | 0.997 g | 0.304 g | +228% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | — | 0.440 mg | |
| Myricetin | 0 mg | 6.73 mg | -100% |
| Quercetin | 0 mg | 38.8 mg | -100% |
| Flavonoids | |||
| (-)-Epicatechin | 0.930 mg | — | |
| (-)-Epicatechin 3-gallate | 0.150 mg | 30.1 mg | -100% |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | 109 mg | -100% |
| (+)-Catechin | 0.900 mg | 50.8 mg | -98% |
| (+)-Gallocatechin | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Nuts, cashew nuts, oil roasted, without salt added nutrition facts Carob flour nutrition facts Compare other foods →
Dig deeper — biggest differences
Pantothenic acid (Vitamin B5) +1772% in Nuts, cashew nuts, oil roasted, without salt added Thiamin (Vitamin B1) +585% in Nuts, cashew nuts, oil roasted, without salt added Phosphorus, P +572% in Nuts, cashew nuts, oil roasted, without salt added Zinc, Zn +482% in Nuts, cashew nuts, oil roasted, without salt added
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