Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, coconut meat, dried (desiccated), not sweetened is higher in more vitamins & minerals
Calories (kcal)
Nuts 660
Flour —
Protein (g)
Nuts 6.88
Flour 5.29
Carbs (g)
Nuts 23.6
Flour 80.5
Fat (g)
Nuts 64.5
Flour 4.64
Fiber (g)
Nuts 16.3
Flour 8.71
Quick answers
Which has more protein?
Nuts, coconut meat, dried (desiccated), not sweetened — 6.88g vs 5.29g per 100g.
Which is more nutrient-dense?
Nuts, coconut meat, dried (desiccated), not sweetened 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 | 660 kcal | — | |
| Macronutrients | |||
| Water | 3.00 g | 7.33 g | -59% |
| Protein | 6.88 g | 5.29 g | +30% |
| Total lipid (fat) | 64.5 g | 4.64 g | +1292% |
| Carbohydrate, by difference | 23.6 g | 80.5 g | -71% |
| Fiber, total dietary | 16.3 g | 8.71 g | +87% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 57.2 g | 0.689 g | +8204% |
| Fatty acids, total monounsaturated | 2.74 g | 1.26 g | +119% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.50 mg | 4.05 mg | -63% |
| Thiamin (Vitamin B1) | 0.060 mg | — | |
| Riboflavin (Vitamin B2) | 0.100 mg | — | |
| Niacin (Vitamin B3) | 0.603 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.800 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.300 mg | — | |
| Biotin (Vitamin B7) | 9.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 22.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.440 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 26.0 mg | 55.8 mg | -53% |
| Iron, Fe | 3.32 mg | 1.62 mg | +105% |
| Magnesium, Mg | 90.0 mg | 68.8 mg | +31% |
| Phosphorus, P | 206 mg | 134 mg | +54% |
| Potassium, K | 543 mg | 1032 mg | -47% |
| Sodium, Na | 37.0 mg | 0 mg | |
| Zinc, Zn | 2.01 mg | 1.04 mg | +94% |
| Copper, Cu | 0.796 mg | 0.581 mg | +37% |
| Manganese, Mn | 2.74 mg | 2.90 mg | -5% |
| Selenium, Se | 18.5 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2761 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 1.94 g | 2.30 g | -16% |
| Total Sugars | 7.35 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0.300 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.367 g | — | |
| SFA 8:0 (Caprylic acid) | 4.52 g | — | |
| SFA 10:0 (Capric acid) | 3.59 g | — | |
| SFA 12:0 (Lauric acid) | 28.6 g | — | |
| SFA 14:0 (Myristic acid) | 11.3 g | — | |
| SFA 16:0 (Palmitic acid) | 5.47 g | — | |
| SFA 18:0 (Stearic acid) | 3.34 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.74 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 | 0.706 g | 1.51 g | -53% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.706 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) | 0.081 g | — | |
| Threonine (EAA) | 0.251 g | — | |
| Isoleucine (EAA, BCAA) | 0.270 g | — | |
| Leucine (EAA, BCAA) | 0.511 g | — | |
| Lysine (EAA) | 0.304 g | — | |
| Methionine (EAA) | 0.129 g | — | |
| Cystine (conditionally essential) | 0.136 g | — | |
| Phenylalanine (EAA) | 0.349 g | — | |
| Tyrosine (conditionally essential) | 0.213 g | — | |
| Valine (EAA, BCAA) | 0.417 g | — | |
| Arginine (conditionally essential) | 1.13 g | — | |
| Histidine (EAA) | 0.158 g | — | |
| Alanine | 0.352 g | — | |
| Aspartic acid | 0.673 g | — | |
| Glutamic acid | 1.57 g | — | |
| Glycine (conditionally essential) | 0.326 g | — | |
| Proline (conditionally essential) | 0.284 g | — | |
| Serine | 0.356 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* 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), not sweetened nutrition facts Flour, chestnut nutrition facts Compare other foods →
Dig deeper — biggest differences
Iron, Fe +105% in Nuts, coconut meat, dried (desiccated), not sweetened Zinc, Zn +94% in Nuts, coconut meat, dried (desiccated), not sweetened Fiber, total dietary +87% in Nuts, coconut meat, dried (desiccated), not sweetened Vitamin C, total ascorbic acid -63% in Nuts, coconut meat, dried (desiccated), not sweetened
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