Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, chestnut is higher in more vitamins & minerals
Calories (kcal)
Nuts 443
Flour —
Protein (g)
Nuts 3.35
Flour 5.29
Carbs (g)
Nuts 40.9
Flour 80.5
Fat (g)
Nuts 31.7
Flour 4.64
Fiber (g)
Nuts 4.50
Flour 8.71
Quick answers
Which has more protein?
Flour, chestnut — 5.29g vs 3.35g 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 | 443 kcal | — | |
| Macronutrients | |||
| Water | 23.3 g | 7.33 g | +218% |
| Protein | 3.35 g | 5.29 g | -37% |
| Total lipid (fat) | 31.7 g | 4.64 g | +584% |
| Carbohydrate, by difference | 40.9 g | 80.5 g | -49% |
| Fiber, total dietary | 4.50 g | 8.71 g | -48% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 28.1 g | 0.689 g | +3979% |
| Fatty acids, total monounsaturated | 1.35 g | 1.26 g | +7% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.05 mg | -100% |
| Thiamin (Vitamin B1) | 0.030 mg | — | |
| Riboflavin (Vitamin B2) | 0.020 mg | — | |
| Niacin (Vitamin B3) | 0.305 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.633 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.237 mg | — | |
| Biotin (Vitamin B7) | 7.00 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 | 14.0 mg | 55.8 mg | -75% |
| Iron, Fe | 1.84 mg | 1.62 mg | +14% |
| Magnesium, Mg | 49.0 mg | 68.8 mg | -29% |
| Phosphorus, P | 103 mg | 134 mg | -23% |
| Potassium, K | 324 mg | 1032 mg | -69% |
| Sodium, Na | 20.0 mg | 0 mg | |
| Zinc, Zn | 1.59 mg | 1.04 mg | +53% |
| Copper, Cu | 0.308 mg | 0.581 mg | -47% |
| Manganese, Mn | 2.17 mg | 2.90 mg | -25% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1854 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 0.780 g | 2.30 g | -66% |
| Folic acid (Vitamin B9 — synthetic) | 7.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 7.00 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 6:0 (Caproic acid) | 0.180 g | — | |
| SFA 8:0 (Caprylic acid) | 2.22 g | — | |
| SFA 10:0 (Capric acid) | 1.76 g | — | |
| SFA 12:0 (Lauric acid) | 14.1 g | — | |
| SFA 14:0 (Myristic acid) | 5.55 g | — | |
| SFA 16:0 (Palmitic acid) | 2.69 g | — | |
| SFA 18:0 (Stearic acid) | 1.64 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.35 g | — | |
| Fatty acids, total polyunsaturated | 0.347 g | 1.51 g | -77% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.347 g | — | |
| Tryptophan (EAA) | 0.039 g | — | |
| Threonine (EAA) | 0.122 g | — | |
| Isoleucine (EAA, BCAA) | 0.132 g | — | |
| Leucine (EAA, BCAA) | 0.249 g | — | |
| Lysine (EAA) | 0.148 g | — | |
| Methionine (EAA) | 0.063 g | — | |
| Cystine (conditionally essential) | 0.066 g | — | |
| Phenylalanine (EAA) | 0.170 g | — | |
| Tyrosine (conditionally essential) | 0.104 g | — | |
| Valine (EAA, BCAA) | 0.203 g | — | |
| Arginine (conditionally essential) | 0.551 g | — | |
| Histidine (EAA) | 0.077 g | — | |
| Alanine | 0.172 g | — | |
| Aspartic acid | 0.328 g | — | |
| Glutamic acid | 0.767 g | — | |
| Glycine (conditionally essential) | 0.159 g | — | |
| Proline (conditionally essential) | 0.139 g | — | |
| Serine | 0.173 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 meat, dried (desiccated), sweetened, flaked, canned nutrition facts Flour, chestnut nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin C, total ascorbic acid -100% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Calcium, Ca -75% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Potassium, K -69% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned Zinc, Zn +53% in Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned
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