Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, cashew nuts, oil roasted, without salt added is higher in more vitamins & minerals
Calories (kcal)
Nuts 580
Flour —
Protein (g)
Nuts 16.8
Flour 5.29
Carbs (g)
Nuts 29.9
Flour 80.5
Fat (g)
Nuts 47.8
Flour 4.64
Fiber (g)
Nuts 3.30
Flour 8.71
Quick answers
Which has more protein?
Nuts, cashew nuts, oil roasted, without salt added — 16.8g vs 5.29g 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 | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 580 kcal | — | |
| Macronutrients | |||
| Water | 3.48 g | 7.33 g | -52% |
| Protein | 16.8 g | 5.29 g | +219% |
| Total lipid (fat) | 47.8 g | 4.64 g | +930% |
| Carbohydrate, by difference | 29.9 g | 80.5 g | -63% |
| Fiber, total dietary | 3.30 g | 8.71 g | -62% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.48 g | 0.689 g | +1130% |
| Fatty acids, total monounsaturated | 25.9 g | 1.26 g | +1964% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.300 mg | 4.05 mg | -93% |
| Thiamin (Vitamin B1) | 0.363 mg | — | |
| Riboflavin (Vitamin B2) | 0.218 mg | — | |
| Niacin (Vitamin B3) | 1.74 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.880 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.323 mg | — | |
| Biotin (Vitamin B7) | 25.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 61.0 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.920 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 43.0 mg | 55.8 mg | -23% |
| Iron, Fe | 6.05 mg | 1.62 mg | +273% |
| Magnesium, Mg | 273 mg | 68.8 mg | +297% |
| Phosphorus, P | 531 mg | 134 mg | +296% |
| Potassium, K | 632 mg | 1032 mg | -39% |
| Sodium, Na | 13.0 mg | 0 mg | |
| Zinc, Zn | 5.35 mg | 1.04 mg | +415% |
| Copper, Cu | 2.04 mg | 0.581 mg | +252% |
| Manganese, Mn | 1.67 mg | 2.90 mg | -43% |
| Selenium, Se | 20.3 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2426 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 2.03 g | 2.30 g | -12% |
| Total Sugars | 5.01 g | — | |
| 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 | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 25.0 ug | — | |
| Betaine | 11.2 mg | — | |
| 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 | 23.0 ug | — | |
| Vitamin E, added | 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 | — | |
| Vitamin K1 — Phylloquinone | 34.7 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.016 g | — | |
| SFA 10:0 (Capric acid) | 0.016 g | — | |
| SFA 12:0 (Lauric acid) | 0.016 g | — | |
| SFA 14:0 (Myristic acid) | 0.016 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 4.26 g | — | |
| SFA 17:0 (Margaric acid) | 0.051 g | — | |
| SFA 18:0 (Stearic acid) | 3.51 g | — | |
| 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 | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 25.6 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.150 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 8.55 g | 1.51 g | +464% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 8.48 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.068 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 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 | — | |
| 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 | — | |
| Stigmasterol | 0 mg | — | |
| Campesterol | 10.0 mg | — | |
| Beta-sitosterol | 119 mg | — | |
| Tryptophan (EAA) | 0.265 g | — | |
| Threonine (EAA) | 0.636 g | — | |
| Isoleucine (EAA, BCAA) | 0.729 g | — | |
| Leucine (EAA, BCAA) | 1.36 g | — | |
| Lysine (EAA) | 0.858 g | — | |
| Methionine (EAA) | 0.334 g | — | |
| Cystine (conditionally essential) | 0.364 g | — | |
| Phenylalanine (EAA) | 0.879 g | — | |
| Tyrosine (conditionally essential) | 0.469 g | — | |
| Valine (EAA, BCAA) | 1.01 g | — | |
| Arginine (conditionally essential) | 1.96 g | — | |
| Histidine (EAA) | 0.421 g | — | |
| Alanine | 0.774 g | — | |
| Aspartic acid | 1.66 g | — | |
| Glutamic acid | 4.16 g | — | |
| Glycine (conditionally essential) | 0.866 g | — | |
| Proline (conditionally essential) | 0.751 g | — | |
| Serine | 0.997 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.930 mg | — | |
| (-)-Epicatechin 3-gallate | 0.150 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0.900 mg | — | |
| (+)-Gallocatechin | 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.
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