Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Nuts 201
Flour —
Protein (g)
Nuts 2.97
Flour 26.2
Carbs (g)
Nuts 45.1
Flour 16.2
Fat (g)
Nuts 0.800
Flour 50.2
Fiber (g)
Nuts —
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 2.97g 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 | 201 kcal | — | |
| Macronutrients | |||
| Water | 49.9 g | 4.32 g | +1056% |
| Protein | 2.97 g | 26.2 g | -89% |
| Total lipid (fat) | 0.800 g | 50.2 g | -98% |
| Carbohydrate, by difference | 45.1 g | 16.2 g | +178% |
| Fiber, total dietary | — | 9.27 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.118 g | — | |
| Fatty acids, total monounsaturated | 0.419 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 28.0 mg | — | |
| Thiamin (Vitamin B1) | 0.450 mg | 0.112 mg | +300% |
| Riboflavin (Vitamin B2) | — | 0.748 mg | |
| Niacin (Vitamin B3) | 0.700 mg | 4.00 mg | -82% |
| Pantothenic acid (Vitamin B5) | 0.466 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.418 mg | 0.100 mg | +319% |
| Biotin (Vitamin B7) | 59.0 ug | 37.8 ug | +56% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 4.00 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 35.0 mg | 232 mg | -85% |
| Iron, Fe | 2.10 mg | 3.22 mg | -35% |
| Magnesium, Mg | 64.0 mg | 251 mg | -75% |
| Phosphorus, P | 93.0 mg | 512 mg | -82% |
| Potassium, K | 427 mg | 667 mg | -36% |
| Sodium, Na | 19.0 mg | 0.894 mg | +2024% |
| Zinc, Zn | 1.43 mg | 2.80 mg | -49% |
| Copper, Cu | 0.730 mg | 0.975 mg | -25% |
| Manganese, Mn | 2.07 mg | 1.81 mg | +14% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 841 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 1.20 g | 2.96 g | -59% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 59.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 59.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 74.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 16:0 (Palmitic acid) | 0.109 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) | 0.402 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.007 g | — | |
| Fatty acids, total polyunsaturated | 0.207 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.186 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.020 g | — | |
| Tryptophan (EAA) | 0.043 g | — | |
| Threonine (EAA) | 0.119 g | — | |
| Isoleucine (EAA, BCAA) | 0.146 g | — | |
| Leucine (EAA, BCAA) | 0.184 g | — | |
| Lysine (EAA) | 0.193 g | — | |
| Methionine (EAA) | 0.071 g | — | |
| Cystine (conditionally essential) | 0.086 g | — | |
| Phenylalanine (EAA) | 0.116 g | — | |
| Tyrosine (conditionally essential) | 0.085 g | — | |
| Valine (EAA, BCAA) | 0.176 g | — | |
| Arginine (conditionally essential) | 0.195 g | — | |
| Histidine (EAA) | 0.074 g | — | |
| Alanine | 0.267 g | — | |
| Aspartic acid | 0.625 g | — | |
| Glutamic acid | 0.566 g | — | |
| Glycine (conditionally essential) | 0.151 g | — | |
| Proline (conditionally essential) | 0.185 g | — | |
| Serine | 0.145 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.