Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Nuts 501
Flour —
Protein (g)
Nuts 2.88
Flour 26.2
Carbs (g)
Nuts 47.7
Flour 16.2
Fat (g)
Nuts 35.5
Flour 50.2
Fiber (g)
Nuts 4.50
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 2.88g per 100g.
Which is more nutrient-dense?
Flour, almond 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 | 501 kcal | — | |
| Macronutrients | |||
| Water | 12.6 g | 4.32 g | +191% |
| Protein | 2.88 g | 26.2 g | -89% |
| Total lipid (fat) | 35.5 g | 50.2 g | -29% |
| Carbohydrate, by difference | 47.7 g | 16.2 g | +193% |
| Fiber, total dietary | 4.50 g | 9.27 g | -51% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 31.5 g | — | |
| Fatty acids, total monounsaturated | 1.51 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.700 mg | — | |
| Thiamin (Vitamin B1) | 0.031 mg | 0.112 mg | -72% |
| Riboflavin (Vitamin B2) | 0.020 mg | 0.748 mg | -97% |
| Niacin (Vitamin B3) | 0.474 mg | 4.00 mg | -88% |
| Pantothenic acid (Vitamin B5) | 0.722 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.271 mg | 0.100 mg | +171% |
| Biotin (Vitamin B7) | 8.00 ug | 37.8 ug | -79% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 19.3 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.390 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 15.0 mg | 232 mg | -94% |
| Iron, Fe | 1.92 mg | 3.22 mg | -40% |
| Magnesium, Mg | 50.0 mg | 251 mg | -80% |
| Phosphorus, P | 107 mg | 512 mg | -79% |
| Potassium, K | 337 mg | 667 mg | -49% |
| Sodium, Na | 262 mg | 0.894 mg | +29193% |
| Zinc, Zn | 1.82 mg | 2.80 mg | -35% |
| Copper, Cu | 0.313 mg | 0.975 mg | -68% |
| Manganese, Mn | 2.47 mg | 1.81 mg | +37% |
| Selenium, Se | 16.7 ug | 0.742 ug | +2151% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2096 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 1.42 g | 2.96 g | -52% |
| Total Sugars | 43.2 g | — | |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 8.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 8.00 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) | 0.202 g | — | |
| SFA 8:0 (Caprylic acid) | 2.49 g | — | |
| SFA 10:0 (Capric acid) | 1.98 g | — | |
| SFA 12:0 (Lauric acid) | 15.7 g | — | |
| SFA 14:0 (Myristic acid) | 6.22 g | — | |
| SFA 16:0 (Palmitic acid) | 3.01 g | — | |
| SFA 18:0 (Stearic acid) | 1.84 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.51 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 | 0.388 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.388 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) | 0.034 g | — | |
| Threonine (EAA) | 0.105 g | — | |
| Isoleucine (EAA, BCAA) | 0.113 g | — | |
| Leucine (EAA, BCAA) | 0.214 g | — | |
| Lysine (EAA) | 0.127 g | — | |
| Methionine (EAA) | 0.054 g | — | |
| Cystine (conditionally essential) | 0.057 g | — | |
| Phenylalanine (EAA) | 0.146 g | — | |
| Tyrosine (conditionally essential) | 0.089 g | — | |
| Valine (EAA, BCAA) | 0.175 g | — | |
| Arginine (conditionally essential) | 0.473 g | — | |
| Histidine (EAA) | 0.066 g | — | |
| Alanine | 0.147 g | — | |
| Aspartic acid | 0.282 g | — | |
| Glutamic acid | 0.659 g | — | |
| Glycine (conditionally essential) | 0.137 g | — | |
| Proline (conditionally essential) | 0.119 g | — | |
| Serine | 0.149 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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), sweetened, shredded nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +29193% in Nuts, coconut meat, dried (desiccated), sweetened, shredded Selenium, Se +2151% in Nuts, coconut meat, dried (desiccated), sweetened, shredded Vitamin B-6 — Pyridoxine +171% in Nuts, coconut meat, dried (desiccated), sweetened, shredded Riboflavin (Vitamin B2) -97% in Nuts, coconut meat, dried (desiccated), sweetened, shredded
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