Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, chestnut is higher in more vitamins & minerals
Calories (kcal)
Nuts 354
Flour —
Protein (g)
Nuts 3.33
Flour 5.29
Carbs (g)
Nuts 15.2
Flour 80.5
Fat (g)
Nuts 33.5
Flour 4.64
Fiber (g)
Nuts 9.00
Flour 8.71
Quick answers
Which has more protein?
Flour, chestnut — 5.29g vs 3.33g 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 | 354 kcal | — | |
| Macronutrients | |||
| Water | 47.0 g | 7.33 g | +541% |
| Protein | 3.33 g | 5.29 g | -37% |
| Total lipid (fat) | 33.5 g | 4.64 g | +622% |
| Carbohydrate, by difference | 15.2 g | 80.5 g | -81% |
| Fiber, total dietary | 9.00 g | 8.71 g | +3% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 29.7 g | 0.689 g | +4210% |
| Fatty acids, total monounsaturated | 1.42 g | 1.26 g | +13% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.30 mg | 4.05 mg | -19% |
| Thiamin (Vitamin B1) | 0.066 mg | — | |
| Riboflavin (Vitamin B2) | 0.020 mg | — | |
| Niacin (Vitamin B3) | 0.540 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.300 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.054 mg | — | |
| Biotin (Vitamin B7) | 26.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 12.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.240 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 14.0 mg | 55.8 mg | -75% |
| Iron, Fe | 2.43 mg | 1.62 mg | +50% |
| Magnesium, Mg | 32.0 mg | 68.8 mg | -53% |
| Phosphorus, P | 113 mg | 134 mg | -16% |
| Potassium, K | 356 mg | 1032 mg | -66% |
| Sodium, Na | 20.0 mg | 0 mg | |
| Zinc, Zn | 1.10 mg | 1.04 mg | +6% |
| Copper, Cu | 0.435 mg | 0.581 mg | -25% |
| Manganese, Mn | 1.50 mg | 2.90 mg | -48% |
| Selenium, Se | 10.1 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1481 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 0.970 g | 2.30 g | -58% |
| Total Sugars | 6.23 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 26.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 26.0 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 E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.530 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.46 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0.200 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.191 g | — | |
| SFA 8:0 (Caprylic acid) | 2.35 g | — | |
| SFA 10:0 (Capric acid) | 1.86 g | — | |
| SFA 12:0 (Lauric acid) | 14.9 g | — | |
| SFA 14:0 (Myristic acid) | 5.87 g | — | |
| SFA 16:0 (Palmitic acid) | 2.84 g | — | |
| SFA 18:0 (Stearic acid) | 1.73 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.42 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 | 0.366 g | 1.51 g | -76% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.366 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 | — | |
| Phytosterols | 47.0 mg | — | |
| Tryptophan (EAA) | 0.039 g | — | |
| Threonine (EAA) | 0.121 g | — | |
| Isoleucine (EAA, BCAA) | 0.131 g | — | |
| Leucine (EAA, BCAA) | 0.247 g | — | |
| Lysine (EAA) | 0.147 g | — | |
| Methionine (EAA) | 0.062 g | — | |
| Cystine (conditionally essential) | 0.066 g | — | |
| Phenylalanine (EAA) | 0.169 g | — | |
| Tyrosine (conditionally essential) | 0.103 g | — | |
| Valine (EAA, BCAA) | 0.202 g | — | |
| Arginine (conditionally essential) | 0.546 g | — | |
| Histidine (EAA) | 0.077 g | — | |
| Alanine | 0.170 g | — | |
| Aspartic acid | 0.325 g | — | |
| Glutamic acid | 0.761 g | — | |
| Glycine (conditionally essential) | 0.158 g | — | |
| Proline (conditionally essential) | 0.138 g | — | |
| Serine | 0.172 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0.010 mg | — | |
| Genistein | 0.010 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.020 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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