Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Nuts 647
Flour —
Protein (g)
Nuts 13.1
Flour 5.29
Carbs (g)
Nuts 20.8
Flour 80.5
Fat (g)
Nuts 62.3
Flour 4.64
Fiber (g)
Nuts 5.20
Flour 8.71
Quick answers
Which has more protein?
Nuts, formulated, wheat-based, all flavors except macadamia, without salt — 13.1g vs 5.29g per 100g.
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 | 7.33 g | -73% |
| Protein | 13.1 g | 5.29 g | +148% |
| Total lipid (fat) | 62.3 g | 4.64 g | +1244% |
| Carbohydrate, by difference | 20.8 g | 80.5 g | -74% |
| Fiber, total dietary | 5.20 g | 8.71 g | -40% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.37 g | 0.689 g | +1260% |
| Fatty acids, total monounsaturated | 25.7 g | 1.26 g | +1948% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | 4.05 mg | -98% |
| Thiamin (Vitamin B1) | 0.400 mg | — | |
| Riboflavin (Vitamin B2) | 0.300 mg | — | |
| Niacin (Vitamin B3) | 1.50 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.312 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.348 mg | — | |
| Biotin (Vitamin B7) | 125 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 | 22.0 mg | 55.8 mg | -61% |
| Iron, Fe | 2.60 mg | 1.62 mg | +60% |
| Magnesium, Mg | 59.0 mg | 68.8 mg | -14% |
| Phosphorus, P | 366 mg | 134 mg | +173% |
| Potassium, K | 320 mg | 1032 mg | -69% |
| Sodium, Na | 91.0 mg | 0 mg | |
| Zinc, Zn | 2.96 mg | 1.04 mg | +185% |
| Copper, Cu | 0.181 mg | 0.581 mg | -69% |
| Manganese, Mn | 6.95 mg | 2.90 mg | +140% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2707 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 1.80 g | 2.30 g | -22% |
| 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 | 1.51 g | +1503% |
| 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, chestnut nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +185% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Phosphorus, P +173% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Protein +148% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt Manganese, Mn +140% in Nuts, formulated, wheat-based, all flavors except macadamia, without salt
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