Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, coconut meat, dried (desiccated), creamed is higher in more vitamins & minerals
Calories (kcal)
Nuts 684
Flour —
Protein (g)
Nuts 5.30
Flour 5.29
Carbs (g)
Nuts 21.5
Flour 80.5
Fat (g)
Nuts 69.1
Flour 4.64
Fiber (g)
Nuts —
Flour 8.71
Quick answers
Which has more protein?
Nuts, coconut meat, dried (desiccated), creamed — 5.30g vs 5.29g per 100g.
Which is more nutrient-dense?
Nuts, coconut meat, dried (desiccated), creamed 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 | 684 kcal | — | |
| Macronutrients | |||
| Water | 1.67 g | 7.33 g | -77% |
| Protein | 5.30 g | 5.29 g | = |
| Total lipid (fat) | 69.1 g | 4.64 g | +1390% |
| Carbohydrate, by difference | 21.5 g | 80.5 g | -73% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 61.3 g | 0.689 g | +8791% |
| Fatty acids, total monounsaturated | 2.94 g | 1.26 g | +134% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.50 mg | 4.05 mg | -63% |
| Thiamin (Vitamin B1) | 0.061 mg | — | |
| Riboflavin (Vitamin B2) | 0.101 mg | — | |
| Niacin (Vitamin B3) | 0.611 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.811 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.304 mg | — | |
| Biotin (Vitamin B7) | 9.00 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 | 26.0 mg | 55.8 mg | -53% |
| Iron, Fe | 3.36 mg | 1.62 mg | +107% |
| Magnesium, Mg | 92.0 mg | 68.8 mg | +34% |
| Phosphorus, P | 209 mg | 134 mg | +56% |
| Potassium, K | 551 mg | 1032 mg | -47% |
| Sodium, Na | 37.0 mg | 0 mg | |
| Zinc, Zn | 2.04 mg | 1.04 mg | +97% |
| Copper, Cu | 0.807 mg | 0.581 mg | +39% |
| Manganese, Mn | 2.78 mg | 2.90 mg | -4% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2862 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 2.44 g | 2.30 g | +6% |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 6:0 (Caproic acid) | 0.393 g | — | |
| SFA 8:0 (Caprylic acid) | 4.84 g | — | |
| SFA 10:0 (Capric acid) | 3.85 g | — | |
| SFA 12:0 (Lauric acid) | 30.6 g | — | |
| SFA 14:0 (Myristic acid) | 12.1 g | — | |
| SFA 16:0 (Palmitic acid) | 5.86 g | — | |
| SFA 18:0 (Stearic acid) | 3.58 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.94 g | — | |
| Fatty acids, total polyunsaturated | 0.756 g | 1.51 g | -50% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.756 g | — | |
| Tryptophan (EAA) | 0.062 g | — | |
| Threonine (EAA) | 0.193 g | — | |
| Isoleucine (EAA, BCAA) | 0.208 g | — | |
| Leucine (EAA, BCAA) | 0.393 g | — | |
| Lysine (EAA) | 0.234 g | — | |
| Methionine (EAA) | 0.099 g | — | |
| Cystine (conditionally essential) | 0.105 g | — | |
| Phenylalanine (EAA) | 0.269 g | — | |
| Tyrosine (conditionally essential) | 0.164 g | — | |
| Valine (EAA, BCAA) | 0.321 g | — | |
| Arginine (conditionally essential) | 0.870 g | — | |
| Histidine (EAA) | 0.122 g | — | |
| Alanine | 0.271 g | — | |
| Aspartic acid | 0.518 g | — | |
| Glutamic acid | 1.21 g | — | |
| Glycine (conditionally essential) | 0.251 g | — | |
| Proline (conditionally essential) | 0.219 g | — | |
| Serine | 0.274 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 meat, dried (desiccated), creamed nutrition facts Flour, chestnut nutrition facts Compare other foods →
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