Nuts vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Nuts, hazelnuts or filberts, raw is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Flour —
Protein (g)
Nuts 13.5
Flour 5.29
Carbs (g)
Nuts 26.5
Flour 80.5
Fat (g)
Nuts 53.5
Flour 4.64
Fiber (g)
Nuts 8.41
Flour 8.71
Quick answers
Which has more protein?
Nuts, hazelnuts or filberts, raw — 13.5g vs 5.29g 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 | Flour | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 4.31 g | 7.33 g | -41% |
| Protein | 13.5 g | 5.29 g | +155% |
| Total lipid (fat) | 53.5 g | 4.64 g | +1054% |
| Carbohydrate, by difference | 26.5 g | 80.5 g | -67% |
| Fiber, total dietary | 8.41 g | 8.71 g | -3% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.689 g | |
| Fatty acids, total monounsaturated | — | 1.26 g | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 4.05 mg | |
| Minerals | |||
| Calcium, Ca | 135 mg | 55.8 mg | +141% |
| Iron, Fe | 3.46 mg | 1.62 mg | +114% |
| Magnesium, Mg | 156 mg | 68.8 mg | +127% |
| Phosphorus, P | 321 mg | 134 mg | +139% |
| Potassium, K | 636 mg | 1032 mg | -38% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 2.33 mg | 1.04 mg | +125% |
| Copper, Cu | 1.41 mg | 0.581 mg | +143% |
| Manganese, Mn | 6.06 mg | 2.90 mg | +109% |
| Selenium, Se | 0 ug | 0 ug | = |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 641 kcal | 385 kcal | +67% |
| Energy (Atwater Specific Factors) | 602 kcal | 385 kcal | +57% |
| Nitrogen | 2.55 g | 0.998 g | +155% |
| Ash | 2.21 g | 2.30 g | -4% |
| Betaine | 0.400 mg | — | |
| Fatty acids, total polyunsaturated | — | 1.51 g | |
| 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.