Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, chestnut is higher in more vitamins & minerals
Calories (kcal)
Nuts 56
Flour —
Protein (g)
Nuts 0.820
Flour 5.29
Carbs (g)
Nuts 12.6
Flour 80.5
Fat (g)
Nuts 0.190
Flour 4.64
Fiber (g)
Nuts —
Flour 8.71
Quick answers
Which has more protein?
Flour, chestnut — 5.29g vs 0.820g 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 | 56 kcal | — | |
| Macronutrients | |||
| Water | 86.0 g | 7.33 g | +1074% |
| Protein | 0.820 g | 5.29 g | -84% |
| Total lipid (fat) | 0.190 g | 4.64 g | -96% |
| Carbohydrate, by difference | 12.6 g | 80.5 g | -84% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.028 g | 0.689 g | -96% |
| Fatty acids, total monounsaturated | 0.101 g | 1.26 g | -92% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.50 mg | 4.05 mg | +135% |
| Thiamin (Vitamin B1) | 0.125 mg | — | |
| Riboflavin (Vitamin B2) | 0.059 mg | — | |
| Niacin (Vitamin B3) | 0.543 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.075 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.102 mg | — | |
| Biotin (Vitamin B7) | 17.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 55.8 mg | -80% |
| Iron, Fe | 0.530 mg | 1.62 mg | -67% |
| Magnesium, Mg | 18.0 mg | 68.8 mg | -74% |
| Phosphorus, P | 26.0 mg | 134 mg | -81% |
| Potassium, K | 119 mg | 1032 mg | -88% |
| Sodium, Na | 5.00 mg | 0 mg | |
| Zinc, Zn | 0.400 mg | 1.04 mg | -61% |
| Copper, Cu | 0.204 mg | 0.581 mg | -65% |
| Manganese, Mn | 0.576 mg | 2.90 mg | -80% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 234 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 0.330 g | 2.30 g | -86% |
| Folic acid (Vitamin B9 — synthetic) | 17.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 17.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 13.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 16:0 (Palmitic acid) | 0.026 g | — | |
| SFA 18:0 (Stearic acid) | 0.002 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.097 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | — | |
| Fatty acids, total polyunsaturated | 0.050 g | 1.51 g | -97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.045 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.005 g | — | |
| Tryptophan (EAA) | 0.012 g | — | |
| Threonine (EAA) | 0.033 g | — | |
| Isoleucine (EAA, BCAA) | 0.040 g | — | |
| Leucine (EAA, BCAA) | 0.051 g | — | |
| Lysine (EAA) | 0.053 g | — | |
| Methionine (EAA) | 0.020 g | — | |
| Cystine (conditionally essential) | 0.024 g | — | |
| Phenylalanine (EAA) | 0.032 g | — | |
| Tyrosine (conditionally essential) | 0.023 g | — | |
| Valine (EAA, BCAA) | 0.049 g | — | |
| Arginine (conditionally essential) | 0.054 g | — | |
| Histidine (EAA) | 0.020 g | — | |
| Alanine | 0.073 g | — | |
| Aspartic acid | 0.172 g | — | |
| Glutamic acid | 0.156 g | — | |
| Glycine (conditionally essential) | 0.041 g | — | |
| Proline (conditionally essential) | 0.051 g | — | |
| Serine | 0.040 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, japanese, boiled and steamed nutrition facts Flour, chestnut nutrition facts Compare other foods →
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.