Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, hazelnuts or filberts is higher in more vitamins & minerals
Calories (kcal)
Nuts 628
Flour —
Protein (g)
Nuts 14.9
Flour 26.2
Carbs (g)
Nuts 16.7
Flour 16.2
Fat (g)
Nuts 60.8
Flour 50.2
Fiber (g)
Nuts 9.70
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 14.9g per 100g.
Which is more nutrient-dense?
Nuts, hazelnuts or filberts 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 | 628 kcal | — | |
| Macronutrients | |||
| Water | 5.31 g | 4.32 g | +23% |
| Protein | 14.9 g | 26.2 g | -43% |
| Total lipid (fat) | 60.8 g | 50.2 g | +21% |
| Carbohydrate, by difference | 16.7 g | 16.2 g | +3% |
| Fiber, total dietary | 9.70 g | 9.27 g | +5% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.46 g | — | |
| Fatty acids, total monounsaturated | 45.7 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.30 mg | — | |
| Thiamin (Vitamin B1) | 0.643 mg | 0.112 mg | +472% |
| Riboflavin (Vitamin B2) | 0.113 mg | 0.748 mg | -85% |
| Niacin (Vitamin B3) | 1.80 mg | 4.00 mg | -55% |
| Pantothenic acid (Vitamin B5) | 0.918 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.563 mg | 0.100 mg | +464% |
| Biotin (Vitamin B7) | 113 ug | 37.8 ug | +199% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 45.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 11.0 ug | — | |
| Carotene, alpha | 3.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 15.0 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 114 mg | 232 mg | -51% |
| Iron, Fe | 4.70 mg | 3.22 mg | +46% |
| Magnesium, Mg | 163 mg | 251 mg | -35% |
| Phosphorus, P | 290 mg | 512 mg | -43% |
| Potassium, K | 680 mg | 667 mg | +2% |
| Sodium, Na | 0 mg | 0.894 mg | -100% |
| Zinc, Zn | 2.45 mg | 2.80 mg | -12% |
| Copper, Cu | 1.73 mg | 0.975 mg | +77% |
| Manganese, Mn | 6.18 mg | 1.81 mg | +241% |
| Selenium, Se | 2.40 ug | 0.742 ug | +223% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2629 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 2.29 g | 2.96 g | -23% |
| Total Sugars | 4.34 g | — | |
| Sucrose | 4.20 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0.480 g | — | |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 113 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 113 ug | — | |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 20.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 92.0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.330 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 14.2 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 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 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 3.10 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 1.26 g | — | |
| SFA 20:0 (Arachidic acid) | 0.102 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.116 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 45.4 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.131 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 7.92 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.83 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.087 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic 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 | — | |
| Stigmasterol | 1.00 mg | — | |
| Campesterol | 7.00 mg | — | |
| Beta-sitosterol | 102 mg | — | |
| Tryptophan (EAA) | 0.193 g | — | |
| Threonine (EAA) | 0.497 g | — | |
| Isoleucine (EAA, BCAA) | 0.545 g | — | |
| Leucine (EAA, BCAA) | 1.06 g | — | |
| Lysine (EAA) | 0.420 g | — | |
| Methionine (EAA) | 0.221 g | — | |
| Cystine (conditionally essential) | 0.277 g | — | |
| Phenylalanine (EAA) | 0.663 g | — | |
| Tyrosine (conditionally essential) | 0.362 g | — | |
| Valine (EAA, BCAA) | 0.701 g | — | |
| Arginine (conditionally essential) | 2.21 g | — | |
| Histidine (EAA) | 0.432 g | — | |
| Alanine | 0.730 g | — | |
| Aspartic acid | 1.68 g | — | |
| Glutamic acid | 3.71 g | — | |
| Glycine (conditionally essential) | 0.724 g | — | |
| Proline (conditionally essential) | 0.561 g | — | |
| Serine | 0.735 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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