Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Nuts 647
Flour —
Protein (g)
Nuts 13.1
Flour 26.2
Carbs (g)
Nuts 20.8
Flour 16.2
Fat (g)
Nuts 62.3
Flour 50.2
Fiber (g)
Nuts 5.20
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 13.1g 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 | 647 kcal | — | |
| Macronutrients | |||
| Water | 2.00 g | 4.32 g | -54% |
| Protein | 13.1 g | 26.2 g | -50% |
| Total lipid (fat) | 62.3 g | 50.2 g | +24% |
| Carbohydrate, by difference | 20.8 g | 16.2 g | +28% |
| Fiber, total dietary | 5.20 g | 9.27 g | -44% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.37 g | — | |
| Fatty acids, total monounsaturated | 25.7 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | — | |
| Thiamin (Vitamin B1) | 0.400 mg | 0.112 mg | +256% |
| Riboflavin (Vitamin B2) | 0.300 mg | 0.748 mg | -60% |
| Niacin (Vitamin B3) | 1.50 mg | 4.00 mg | -62% |
| Pantothenic acid (Vitamin B5) | 0.312 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.348 mg | 0.100 mg | +248% |
| Biotin (Vitamin B7) | 125 ug | 37.8 ug | +230% |
| 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 | 22.0 mg | 232 mg | -91% |
| Iron, Fe | 2.60 mg | 3.22 mg | -19% |
| Magnesium, Mg | 59.0 mg | 251 mg | -77% |
| Phosphorus, P | 366 mg | 512 mg | -29% |
| Potassium, K | 320 mg | 667 mg | -52% |
| Sodium, Na | 91.0 mg | 0.894 mg | +10074% |
| Zinc, Zn | 2.96 mg | 2.80 mg | +6% |
| Copper, Cu | 0.181 mg | 0.975 mg | -81% |
| Manganese, Mn | 6.95 mg | 1.81 mg | +283% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2707 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 1.80 g | 2.96 g | -39% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 125 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 125 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 1.00 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.093 g | — | |
| SFA 16:0 (Palmitic acid) | 6.36 g | — | |
| SFA 18:0 (Stearic acid) | 2.95 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.248 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 25.4 g | — | |
| Fatty acids, total polyunsaturated | 24.3 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 22.4 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.78 g | — | |
| Tryptophan (EAA) | 0.172 g | — | |
| Threonine (EAA) | 0.552 g | — | |
| Isoleucine (EAA, BCAA) | 0.552 g | — | |
| Leucine (EAA, BCAA) | 0.972 g | — | |
| Lysine (EAA) | 0.886 g | — | |
| Methionine (EAA) | 0.274 g | — | |
| Cystine (conditionally essential) | 0.226 g | — | |
| Phenylalanine (EAA) | 0.586 g | — | |
| Tyrosine (conditionally essential) | 0.486 g | — | |
| Valine (EAA, BCAA) | 0.712 g | — | |
| Arginine (conditionally essential) | 0.981 g | — | |
| Histidine (EAA) | 0.380 g | — | |
| Alanine | 0.753 g | — | |
| Aspartic acid | 1.19 g | — | |
| Glutamic acid | 2.43 g | — | |
| Glycine (conditionally essential) | 0.699 g | — | |
| Proline (conditionally essential) | 0.857 g | — | |
| Serine | 0.674 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, formulated, wheat-based, all flavors except macadamia, without salt nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +10074% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Manganese, Mn +283% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Thiamin (Vitamin B1) +256% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Vitamin B-6 — Pyridoxine +248% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt
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