Nuts vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Flour —
Protein (g)
Nuts 13.5
Flour 26.2
Carbs (g)
Nuts 26.5
Flour 16.2
Fat (g)
Nuts 53.5
Flour 50.2
Fiber (g)
Nuts 8.41
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 13.5g 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 4.31 g | 4.32 g | = |
| Protein | 13.5 g | 26.2 g | -49% |
| Total lipid (fat) | 53.5 g | 50.2 g | +6% |
| Carbohydrate, by difference | 26.5 g | 16.2 g | +63% |
| Fiber, total dietary | 8.41 g | 9.27 g | -9% |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.112 mg | |
| Riboflavin (Vitamin B2) | — | 0.748 mg | |
| Niacin (Vitamin B3) | — | 4.00 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.100 mg | |
| Biotin (Vitamin B7) | — | 37.8 ug | |
| Minerals | |||
| Calcium, Ca | 135 mg | 232 mg | -42% |
| Iron, Fe | 3.46 mg | 3.22 mg | +7% |
| Magnesium, Mg | 156 mg | 251 mg | -38% |
| Phosphorus, P | 321 mg | 512 mg | -37% |
| Potassium, K | 636 mg | 667 mg | -5% |
| Sodium, Na | 0 mg | 0.894 mg | -100% |
| Zinc, Zn | 2.33 mg | 2.80 mg | -16% |
| Copper, Cu | 1.41 mg | 0.975 mg | +45% |
| Manganese, Mn | 6.06 mg | 1.81 mg | +234% |
| Selenium, Se | 0 ug | 0.742 ug | -100% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 641 kcal | 622 kcal | +3% |
| Energy (Atwater Specific Factors) | 602 kcal | 578 kcal | +4% |
| Nitrogen | 2.55 g | 4.20 g | -39% |
| Ash | 2.21 g | 2.96 g | -25% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Betaine | 0.400 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 | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.220 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 2.78 mg | — | |
| (-)-Epigallocatechin 3-gallate | 1.06 mg | — | |
| (+)-Catechin | 1.19 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 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.