Nuts vs Carob flour

Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy

Nuts, hazelnuts or filberts, raw is higher in more vitamins & minerals

Calories (kcal)

Nuts —
Carob flour 222

Protein (g)

Nuts 13.5
Carob flour 4.62

Carbs (g)

Nuts 26.5
Carob flour 88.9

Fat (g)

Nuts 53.5
Carob flour 0.650

Fiber (g)

Nuts 8.41
Carob flour 39.8

Quick answers

Which has more protein?

Nuts, hazelnuts or filberts, raw — 13.5g vs 4.62g per 100g.

Which is more nutrient-dense?

Nuts, hazelnuts or filberts, raw 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 Carob flour
Energy
Energy — 222 kcal
Macronutrients
Water 4.31 g 3.58 g
Protein 13.5 g 4.62 g
Total lipid (fat) 53.5 g 0.650 g
Carbohydrate, by difference 26.5 g 88.9 g
Fiber, total dietary 8.41 g 39.8 g
Fats & Fatty Acids
Fatty acids, total saturated — 0.090 g
Fatty acids, total monounsaturated — 0.197 g
Fatty acids, total trans — 0 g
Cholesterol — 0 mg
Vitamins
Vitamin C, total ascorbic acid — 0.200 mg
Thiamin (Vitamin B1) — 0.053 mg
Riboflavin (Vitamin B2) — 0.461 mg
Niacin (Vitamin B3) — 1.90 mg
Pantothenic acid (Vitamin B5) — 0.047 mg
Vitamin B-6 — Pyridoxine — 0.366 mg
Biotin (Vitamin B7) — 29.0 ug
Folate, total (Vitamin B9) — 0 ug
Choline, total — 11.9 mg
Vitamin B-12 — Cobalamin — 0 ug
Vitamin A, RAE — 1.00 ug
Carotene, beta — 8.00 ug
Carotene, alpha — 0 ug
Vitamin E (alpha-tocopherol) — 0.630 mg
Vitamin D (D2 + D3) — 0 ug
Minerals
Calcium, Ca 135 mg 348 mg
Iron, Fe 3.46 mg 2.94 mg
Magnesium, Mg 156 mg 54.0 mg
Phosphorus, P 321 mg 79.0 mg
Potassium, K 636 mg 827 mg
Sodium, Na 0 mg 35.0 mg
Zinc, Zn 2.33 mg 0.920 mg
Copper, Cu 1.41 mg 0.571 mg
Manganese, Mn 6.06 mg 0.508 mg
Selenium, Se 0 ug 5.30 ug
Other Nutrients
Energy (Atwater General Factors) 641 kcal —
Energy (Atwater Specific Factors) 602 kcal —
Energy — 929 kj
Nitrogen 2.55 g —
Ash 2.21 g 2.27 g
Total Sugars — 49.1 g
Folic acid (Vitamin B9 — synthetic) — 29.0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents) — 29.0 ug
Betaine 0.400 mg —
Vitamin B-12, added — 0 ug
Retinol — 0 ug
Beta-carotene (Provitamin A) — 0 ug
Vitamin A, IU — 14.0 IU
Beta-cryptoxanthin (Provitamin A) — 0 ug
Lycopene — 0 ug
Vitamin E, added — 0 mg
Vitamin D (D2 + D3 — total) — 0 IU
Vitamin K1 — Phylloquinone — 0 ug
SFA 4:0 (Butyric acid) — 0 g
SFA 6:0 (Caproic acid) — 0 g
SFA 8:0 (Caprylic acid) — 0 g
SFA 10:0 (Capric acid) — 0 g
SFA 12:0 (Lauric acid) — 0 g
SFA 14:0 (Myristic acid) — 0.001 g
SFA 16:0 (Palmitic acid) — 0.072 g
SFA 18:0 (Stearic acid) — 0.014 g
MUFA 16:1 (Omega-7, Palmitoleic acid) — 0.004 g
MUFA 18:1 (Omega-9, Oleic acid family) — 0.194 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) — 0 g
MUFA 22:1 (Omega-9, Erucic acid family) — 0 g
Fatty acids, total polyunsaturated — 0.216 g
PUFA 18:2 (Omega-6, Linoleic acid) — 0.212 g
PUFA 18:3 (Omega-3, Alpha-linolenic family) — 0.004 g
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) — 0 g
PUFA 20:4 (Omega-6, Arachidonic acid family) — 0 g
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) — 0 g
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) — 0 g
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) — 0 g
Tryptophan (EAA) — 0.048 g
Threonine (EAA) — 0.271 g
Isoleucine (EAA, BCAA) — 0.209 g
Leucine (EAA, BCAA) — 0.442 g
Lysine (EAA) — 0.196 g
Methionine (EAA) — 0.081 g
Cystine (conditionally essential) — 0.029 g
Phenylalanine (EAA) — 0.151 g
Tyrosine (conditionally essential) — 0.120 g
Valine (EAA, BCAA) — 0.446 g
Arginine (conditionally essential) — 0.130 g
Histidine (EAA) — 0.122 g
Alanine — 0.584 g
Aspartic acid — 0.503 g
Glutamic acid — 0.362 g
Glycine (conditionally essential) — 0.267 g
Proline (conditionally essential) — 0.354 g
Serine — 0.304 g
Alcohol, ethyl — 0 g
Caffeine — 0 mg
Theobromine — 0 mg
Daidzein 0.005 mg —
Genistein 0.020 mg —
Proanthocyanidin dimers 12.5 mg —
Proanthocyanidin trimers 13.6 mg —
Proanthocyanidin 4-6mers 67.7 mg —
Proanthocyanidin 7-10mers 74.6 mg —
Proanthocyanidin polymers (>10mers) 322 mg —
Apigenin 0 mg —
Luteolin 0 mg —
Kaempferol — 0.440 mg
Myricetin 0 mg 6.73 mg
Quercetin 0 mg 38.8 mg
Flavonoids
(-)-Epicatechin 0.220 mg —
(-)-Epicatechin 3-gallate 0 mg 30.1 mg
(-)-Epigallocatechin 2.78 mg —
(-)-Epigallocatechin 3-gallate 1.06 mg 109 mg
(+)-Catechin 1.19 mg 50.8 mg
(+)-Gallocatechin 0 mg —
Choline
Choline from glycerophoshocholine 5.00 mg —
Choline from phosphatidylcholine 25.0 mg —
Choline from phosphocholine 0.900 mg —
Choline from sphingomyelin 0 mg —
Free Choline 15.0 mg —
Total Choline 46.0 mg —
Isoflavones
Total isoflavones 0.025 mg —

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Nuts, hazelnuts or filberts, raw nutrition facts Carob flour nutrition facts Compare other foods →

Dig deeper — biggest differences

Manganese, Mn +1093% in Nuts, hazelnuts or filberts, raw Phosphorus, P +306% in Nuts, hazelnuts or filberts, raw Protein +192% in Nuts, hazelnuts or filberts, raw Magnesium, Mg +189% in Nuts, hazelnuts or filberts, raw

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