Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, chestnut is higher in more vitamins & minerals
Calories (kcal)
Nuts 330
Flour —
Protein (g)
Nuts 3.63
Flour 5.29
Carbs (g)
Nuts 6.65
Flour 80.5
Fat (g)
Nuts 34.7
Flour 4.64
Fiber (g)
Nuts 2.20
Flour 8.71
Quick answers
Which has more protein?
Flour, chestnut — 5.29g vs 3.63g 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 | 330 kcal | — | |
| Macronutrients | |||
| Water | 53.9 g | 7.33 g | +636% |
| Protein | 3.63 g | 5.29 g | -31% |
| Total lipid (fat) | 34.7 g | 4.64 g | +648% |
| Carbohydrate, by difference | 6.65 g | 80.5 g | -92% |
| Fiber, total dietary | 2.20 g | 8.71 g | -75% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 30.8 g | 0.689 g | +4363% |
| Fatty acids, total monounsaturated | 1.48 g | 1.26 g | +17% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.80 mg | 4.05 mg | -31% |
| Thiamin (Vitamin B1) | 0.030 mg | — | |
| Riboflavin (Vitamin B2) | 0 mg | — | |
| Niacin (Vitamin B3) | 0.890 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.261 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.047 mg | — | |
| Biotin (Vitamin B7) | 23.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 11.0 mg | 55.8 mg | -80% |
| Iron, Fe | 2.28 mg | 1.62 mg | +41% |
| Magnesium, Mg | 28.0 mg | 68.8 mg | -59% |
| Phosphorus, P | 122 mg | 134 mg | -9% |
| Potassium, K | 325 mg | 1032 mg | -69% |
| Sodium, Na | 4.00 mg | 0 mg | |
| Zinc, Zn | 0.960 mg | 1.04 mg | -8% |
| Copper, Cu | 0.378 mg | 0.581 mg | -35% |
| Manganese, Mn | 1.30 mg | 2.90 mg | -55% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1381 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 1.15 g | 2.30 g | -50% |
| Folic acid (Vitamin B9 — synthetic) | 23.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 23.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.197 g | — | |
| SFA 8:0 (Caprylic acid) | 2.43 g | — | |
| SFA 10:0 (Capric acid) | 1.93 g | — | |
| SFA 12:0 (Lauric acid) | 15.4 g | — | |
| SFA 14:0 (Myristic acid) | 6.07 g | — | |
| SFA 16:0 (Palmitic acid) | 2.94 g | — | |
| SFA 18:0 (Stearic acid) | 1.80 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.48 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.379 g | 1.51 g | -75% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.379 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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 | — | |
| Tryptophan (EAA) | 0.042 g | — | |
| Threonine (EAA) | 0.132 g | — | |
| Isoleucine (EAA, BCAA) | 0.142 g | — | |
| Leucine (EAA, BCAA) | 0.269 g | — | |
| Lysine (EAA) | 0.160 g | — | |
| Methionine (EAA) | 0.068 g | — | |
| Cystine (conditionally essential) | 0.072 g | — | |
| Phenylalanine (EAA) | 0.184 g | — | |
| Tyrosine (conditionally essential) | 0.112 g | — | |
| Valine (EAA, BCAA) | 0.220 g | — | |
| Arginine (conditionally essential) | 0.595 g | — | |
| Histidine (EAA) | 0.083 g | — | |
| Alanine | 0.185 g | — | |
| Aspartic acid | 0.354 g | — | |
| Glutamic acid | 0.829 g | — | |
| Glycine (conditionally essential) | 0.172 g | — | |
| Proline (conditionally essential) | 0.150 g | — | |
| Serine | 0.187 g | — | |
| Alcohol, ethyl | 0 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, coconut cream, raw (liquid expressed from grated meat) nutrition facts Flour, chestnut nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca -80% in Nuts, coconut cream, raw (liquid expressed from grated meat) Fiber, total dietary -75% in Nuts, coconut cream, raw (liquid expressed from grated meat) Potassium, K -69% in Nuts, coconut cream, raw (liquid expressed from grated meat) Magnesium, Mg -59% in Nuts, coconut cream, raw (liquid expressed from grated meat)
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