Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Nuts 153
Flour —
Protein (g)
Nuts 2.88
Flour 26.2
Carbs (g)
Nuts 33.6
Flour 16.2
Fat (g)
Nuts 0.760
Flour 50.2
Fiber (g)
Nuts —
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 2.88g per 100g.
Which is more nutrient-dense?
Flour, almond 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 | 153 kcal | — | |
| Macronutrients | |||
| Water | 61.6 g | 4.32 g | +1327% |
| Protein | 2.88 g | 26.2 g | -89% |
| Total lipid (fat) | 0.760 g | 50.2 g | -98% |
| Carbohydrate, by difference | 33.6 g | 16.2 g | +107% |
| Fiber, total dietary | — | 9.27 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.112 g | — | |
| Fatty acids, total monounsaturated | 0.399 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 24.7 mg | — | |
| Thiamin (Vitamin B1) | 0.110 mg | 0.112 mg | -2% |
| Riboflavin (Vitamin B2) | 0.123 mg | 0.748 mg | -84% |
| Niacin (Vitamin B3) | 0.548 mg | 4.00 mg | -86% |
| Pantothenic acid (Vitamin B5) | 0.381 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.281 mg | 0.100 mg | +181% |
| Biotin (Vitamin B7) | 46.0 ug | 37.8 ug | +22% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 7.00 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 12.0 mg | 232 mg | -95% |
| Iron, Fe | 0.970 mg | 3.22 mg | -70% |
| Magnesium, Mg | 58.0 mg | 251 mg | -77% |
| Phosphorus, P | 66.0 mg | 512 mg | -87% |
| Potassium, K | 306 mg | 667 mg | -54% |
| Sodium, Na | 2.00 mg | 0.894 mg | +124% |
| Zinc, Zn | 0.600 mg | 2.80 mg | -79% |
| Copper, Cu | 0.249 mg | 0.975 mg | -74% |
| Manganese, Mn | 1.10 mg | 1.81 mg | -39% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 640 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 1.14 g | 2.96 g | -61% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 46.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 46.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 138 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 16:0 (Palmitic acid) | 0.104 g | — | |
| SFA 18:0 (Stearic acid) | 0.008 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.383 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.007 g | — | |
| Fatty acids, total polyunsaturated | 0.197 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.177 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.019 g | — | |
| Tryptophan (EAA) | 0.034 g | — | |
| Threonine (EAA) | 0.115 g | — | |
| Isoleucine (EAA, BCAA) | 0.108 g | — | |
| Leucine (EAA, BCAA) | 0.178 g | — | |
| Lysine (EAA) | 0.156 g | — | |
| Methionine (EAA) | 0.070 g | — | |
| Cystine (conditionally essential) | 0.075 g | — | |
| Phenylalanine (EAA) | 0.130 g | — | |
| Tyrosine (conditionally essential) | 0.086 g | — | |
| Valine (EAA, BCAA) | 0.151 g | — | |
| Arginine (conditionally essential) | 0.295 g | — | |
| Histidine (EAA) | 0.083 g | — | |
| Alanine | 0.137 g | — | |
| Aspartic acid | 0.584 g | — | |
| Glutamic acid | 0.368 g | — | |
| Glycine (conditionally essential) | 0.126 g | — | |
| Proline (conditionally essential) | 0.111 g | — | |
| Serine | 0.126 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Nuts, chestnuts, chinese, boiled and steamed nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.