Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Nuts 622
Flour —
Protein (g)
Nuts 13.8
Flour 26.2
Carbs (g)
Nuts 23.7
Flour 16.2
Fat (g)
Nuts 57.7
Flour 50.2
Fiber (g)
Nuts 5.20
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 13.8g 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 | 622 kcal | — | |
| Macronutrients | |||
| Water | 2.50 g | 4.32 g | -42% |
| Protein | 13.8 g | 26.2 g | -47% |
| Total lipid (fat) | 57.7 g | 50.2 g | +15% |
| Carbohydrate, by difference | 23.7 g | 16.2 g | +46% |
| Fiber, total dietary | 5.20 g | 9.27 g | -44% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.70 g | — | |
| Fatty acids, total monounsaturated | 23.5 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.100 mg | — | |
| Thiamin (Vitamin B1) | 0.300 mg | 0.112 mg | +167% |
| Riboflavin (Vitamin B2) | 0.300 mg | 0.748 mg | -60% |
| Niacin (Vitamin B3) | 1.50 mg | 4.00 mg | -62% |
| Pantothenic acid (Vitamin B5) | 0.310 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.394 mg | 0.100 mg | +294% |
| Biotin (Vitamin B7) | 142 ug | 37.8 ug | +275% |
| 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 | 26.0 mg | 232 mg | -89% |
| Iron, Fe | 2.40 mg | 3.22 mg | -26% |
| Magnesium, Mg | 58.0 mg | 251 mg | -77% |
| Phosphorus, P | 371 mg | 512 mg | -28% |
| Potassium, K | 318 mg | 667 mg | -52% |
| Sodium, Na | 505 mg | 0.894 mg | +56362% |
| Zinc, Zn | 2.94 mg | 2.80 mg | +5% |
| Copper, Cu | 0.180 mg | 0.975 mg | -82% |
| Manganese, Mn | 7.92 mg | 1.81 mg | +337% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2602 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 2.30 g | 2.96 g | -22% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 142 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 142 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 1.00 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.094 g | — | |
| SFA 16:0 (Palmitic acid) | 5.96 g | — | |
| SFA 18:0 (Stearic acid) | 2.69 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.230 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 23.3 g | — | |
| Fatty acids, total polyunsaturated | 22.7 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 21.0 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 1.69 g | — | |
| Tryptophan (EAA) | 0.164 g | — | |
| Threonine (EAA) | 0.579 g | — | |
| Isoleucine (EAA, BCAA) | 0.555 g | — | |
| Leucine (EAA, BCAA) | 0.991 g | — | |
| Lysine (EAA) | 0.910 g | — | |
| Methionine (EAA) | 0.279 g | — | |
| Cystine (conditionally essential) | 0.252 g | — | |
| Phenylalanine (EAA) | 0.603 g | — | |
| Tyrosine (conditionally essential) | 0.484 g | — | |
| Valine (EAA, BCAA) | 0.729 g | — | |
| Arginine (conditionally essential) | 1.07 g | — | |
| Histidine (EAA) | 0.393 g | — | |
| Alanine | 0.817 g | — | |
| Aspartic acid | 1.27 g | — | |
| Glutamic acid | 2.50 g | — | |
| Glycine (conditionally essential) | 0.772 g | — | |
| Proline (conditionally essential) | 0.846 g | — | |
| Serine | 0.696 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, unflavored, with salt added nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +56362% in Nuts, formulated, wheat-based, unflavored, with salt added Manganese, Mn +337% in Nuts, formulated, wheat-based, unflavored, with salt added Vitamin B-6 — Pyridoxine +294% in Nuts, formulated, wheat-based, unflavored, with salt added Biotin (Vitamin B7) +275% in Nuts, formulated, wheat-based, unflavored, with salt added
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