Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, chestnut is higher in more vitamins & minerals
Calories (kcal)
Nuts 348
Flour —
Protein (g)
Nuts 10.4
Flour 5.29
Carbs (g)
Nuts 72.4
Flour 80.5
Fat (g)
Nuts 2.00
Flour 4.64
Fiber (g)
Nuts —
Flour 8.71
Quick answers
Which has more protein?
Nuts, ginkgo nuts, dried — 10.4g vs 5.29g 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 | 348 kcal | — | |
| Macronutrients | |||
| Water | 12.4 g | 7.33 g | +69% |
| Protein | 10.4 g | 5.29 g | +96% |
| Total lipid (fat) | 2.00 g | 4.64 g | -57% |
| Carbohydrate, by difference | 72.4 g | 80.5 g | -10% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.381 g | 0.689 g | -45% |
| Fatty acids, total monounsaturated | 0.739 g | 1.26 g | -41% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 29.3 mg | 4.05 mg | +623% |
| Thiamin (Vitamin B1) | 0.430 mg | — | |
| Riboflavin (Vitamin B2) | 0.176 mg | — | |
| Niacin (Vitamin B3) | 11.7 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.35 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.641 mg | — | |
| Biotin (Vitamin B7) | 106 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 55.0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 20.0 mg | 55.8 mg | -64% |
| Iron, Fe | 1.60 mg | 1.62 mg | -1% |
| Magnesium, Mg | 53.0 mg | 68.8 mg | -23% |
| Phosphorus, P | 269 mg | 134 mg | +100% |
| Potassium, K | 998 mg | 1032 mg | -3% |
| Sodium, Na | 13.0 mg | 0 mg | |
| Zinc, Zn | 0.670 mg | 1.04 mg | -35% |
| Copper, Cu | 0.536 mg | 0.581 mg | -8% |
| Manganese, Mn | 0.220 mg | 2.90 mg | -92% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1456 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 2.80 g | 2.30 g | +22% |
| Folic acid (Vitamin B9 — synthetic) | 106 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 106 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 1091 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.008 g | — | |
| SFA 16:0 (Palmitic acid) | 0.343 g | — | |
| SFA 18:0 (Stearic acid) | 0.019 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.095 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.611 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.011 g | — | |
| Fatty acids, total polyunsaturated | 0.737 g | 1.51 g | -51% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.690 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.025 g | — | |
| Tryptophan (EAA) | 0.170 g | — | |
| Threonine (EAA) | 0.640 g | — | |
| Isoleucine (EAA, BCAA) | 0.500 g | — | |
| Leucine (EAA, BCAA) | 0.755 g | — | |
| Lysine (EAA) | 0.494 g | — | |
| Methionine (EAA) | 0.133 g | — | |
| Cystine (conditionally essential) | 0.055 g | — | |
| Phenylalanine (EAA) | 0.408 g | — | |
| Tyrosine (conditionally essential) | 0.146 g | — | |
| Valine (EAA, BCAA) | 0.677 g | — | |
| Arginine (conditionally essential) | 1.00 g | — | |
| Histidine (EAA) | 0.244 g | — | |
| Alanine | 0.591 g | — | |
| Aspartic acid | 1.30 g | — | |
| Glutamic acid | 2.00 g | — | |
| Glycine (conditionally essential) | 0.554 g | — | |
| Proline (conditionally essential) | 0.830 g | — | |
| Serine | 0.695 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.