Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, chestnut is higher in more vitamins & minerals
Calories (kcal)
Nuts 197
Flour —
Protein (g)
Nuts 2.02
Flour 5.29
Carbs (g)
Nuts 2.81
Flour 80.5
Fat (g)
Nuts 21.3
Flour 4.64
Fiber (g)
Nuts —
Flour 8.71
Quick answers
Which has more protein?
Flour, chestnut — 5.29g vs 2.02g 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 | 197 kcal | — | |
| Macronutrients | |||
| Water | 72.9 g | 7.33 g | +895% |
| Protein | 2.02 g | 5.29 g | -62% |
| Total lipid (fat) | 21.3 g | 4.64 g | +360% |
| Carbohydrate, by difference | 2.81 g | 80.5 g | -97% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 18.9 g | 0.689 g | +2645% |
| Fatty acids, total monounsaturated | 0.907 g | 1.26 g | -28% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.00 mg | 4.05 mg | -75% |
| Thiamin (Vitamin B1) | 0.022 mg | — | |
| Riboflavin (Vitamin B2) | 0 mg | — | |
| Niacin (Vitamin B3) | 0.637 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.153 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.028 mg | — | |
| Biotin (Vitamin B7) | 14.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 8.50 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 18.0 mg | 55.8 mg | -68% |
| Iron, Fe | 3.30 mg | 1.62 mg | +104% |
| Magnesium, Mg | 46.0 mg | 68.8 mg | -33% |
| Phosphorus, P | 96.0 mg | 134 mg | -28% |
| Potassium, K | 220 mg | 1032 mg | -79% |
| Sodium, Na | 13.0 mg | 0 mg | |
| Zinc, Zn | 0.560 mg | 1.04 mg | -46% |
| Copper, Cu | 0.223 mg | 0.581 mg | -62% |
| Manganese, Mn | 0.768 mg | 2.90 mg | -74% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 824 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 0.970 g | 2.30 g | -58% |
| Folic acid (Vitamin B9 — synthetic) | 14.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 14.0 ug | — | |
| Betaine | 0 mg | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 6:0 (Caproic acid) | 0.121 g | — | |
| SFA 8:0 (Caprylic acid) | 1.49 g | — | |
| SFA 10:0 (Capric acid) | 1.19 g | — | |
| SFA 12:0 (Lauric acid) | 9.46 g | — | |
| SFA 14:0 (Myristic acid) | 3.74 g | — | |
| SFA 16:0 (Palmitic acid) | 1.81 g | — | |
| SFA 18:0 (Stearic acid) | 1.10 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.907 g | — | |
| Fatty acids, total polyunsaturated | 0.233 g | 1.51 g | -85% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.233 g | — | |
| Tryptophan (EAA) | 0.024 g | — | |
| Threonine (EAA) | 0.074 g | — | |
| Isoleucine (EAA, BCAA) | 0.079 g | — | |
| Leucine (EAA, BCAA) | 0.150 g | — | |
| Lysine (EAA) | 0.089 g | — | |
| Methionine (EAA) | 0.038 g | — | |
| Cystine (conditionally essential) | 0.040 g | — | |
| Phenylalanine (EAA) | 0.102 g | — | |
| Tyrosine (conditionally essential) | 0.062 g | — | |
| Valine (EAA, BCAA) | 0.122 g | — | |
| Arginine (conditionally essential) | 0.331 g | — | |
| Histidine (EAA) | 0.046 g | — | |
| Alanine | 0.103 g | — | |
| Aspartic acid | 0.197 g | — | |
| Glutamic acid | 0.462 g | — | |
| Glycine (conditionally essential) | 0.096 g | — | |
| Proline (conditionally essential) | 0.083 g | — | |
| Serine | 0.104 g | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.600 mg | — | |
| Choline from phosphatidylcholine | 2.20 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 0.100 mg | — | |
| Free Choline | 5.10 mg | — | |
| Total Choline | 8.50 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 milk, canned (liquid expressed from grated meat and water) nutrition facts Flour, chestnut nutrition facts Compare other foods →
Dig deeper — biggest differences
Iron, Fe +104% in Nuts, coconut milk, canned (liquid expressed from grated meat and water) Potassium, K -79% in Nuts, coconut milk, canned (liquid expressed from grated meat and water) Vitamin C, total ascorbic acid -75% in Nuts, coconut milk, canned (liquid expressed from grated meat and water) Manganese, Mn -74% in Nuts, coconut milk, canned (liquid expressed from grated meat and water)
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