Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, chestnut is higher in more vitamins & minerals
Calories (kcal)
Nuts 201
Flour —
Protein (g)
Nuts 2.97
Flour 5.29
Carbs (g)
Nuts 45.1
Flour 80.5
Fat (g)
Nuts 0.800
Flour 4.64
Fiber (g)
Nuts —
Flour 8.71
Quick answers
Which has more protein?
Flour, chestnut — 5.29g vs 2.97g 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 | 201 kcal | — | |
| Macronutrients | |||
| Water | 49.9 g | 7.33 g | +581% |
| Protein | 2.97 g | 5.29 g | -44% |
| Total lipid (fat) | 0.800 g | 4.64 g | -83% |
| Carbohydrate, by difference | 45.1 g | 80.5 g | -44% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.118 g | 0.689 g | -83% |
| Fatty acids, total monounsaturated | 0.419 g | 1.26 g | -67% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 28.0 mg | 4.05 mg | +591% |
| Thiamin (Vitamin B1) | 0.450 mg | — | |
| Niacin (Vitamin B3) | 0.700 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.466 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.418 mg | — | |
| Biotin (Vitamin B7) | 59.0 ug | — | |
| 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 | 55.8 mg | -37% |
| Iron, Fe | 2.10 mg | 1.62 mg | +30% |
| Magnesium, Mg | 64.0 mg | 68.8 mg | -7% |
| Phosphorus, P | 93.0 mg | 134 mg | -31% |
| Potassium, K | 427 mg | 1032 mg | -59% |
| Sodium, Na | 19.0 mg | 0 mg | |
| Zinc, Zn | 1.43 mg | 1.04 mg | +38% |
| Copper, Cu | 0.730 mg | 0.581 mg | +26% |
| Manganese, Mn | 2.07 mg | 2.90 mg | -29% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 841 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 1.20 g | 2.30 g | -48% |
| 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 | 1.51 g | -86% |
| 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.
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