Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted is higher in more vitamins & minerals
Calories (kcal)
Nuts 607
Flour —
Protein (g)
Nuts 17.9
Flour 26.2
Carbs (g)
Nuts 25.0
Flour 16.2
Fat (g)
Nuts 50.0
Flour 50.2
Fiber (g)
Nuts 7.10
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 17.9g per 100g.
Which is more nutrient-dense?
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted 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 | 607 kcal | — | |
| Macronutrients | |||
| Water | 3.15 g | 4.32 g | -27% |
| Protein | 17.9 g | 26.2 g | -32% |
| Total lipid (fat) | 50.0 g | 50.2 g | = |
| Carbohydrate, by difference | 25.0 g | 16.2 g | +54% |
| Fiber, total dietary | 7.10 g | 9.27 g | -23% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.14 g | — | |
| Fatty acids, total monounsaturated | 28.6 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | — | |
| Thiamin (Vitamin B1) | 0.357 mg | 0.112 mg | +217% |
| Riboflavin (Vitamin B2) | 0.321 mg | 0.748 mg | -57% |
| Niacin (Vitamin B3) | 2.00 mg | 4.00 mg | -50% |
| Pantothenic acid (Vitamin B5) | 0.607 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.357 mg | 0.100 mg | +257% |
| Biotin (Vitamin B7) | 104 ug | 37.8 ug | +175% |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 13.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 7.68 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 130 mg | 232 mg | -44% |
| Iron, Fe | 5.18 mg | 3.22 mg | +61% |
| Magnesium, Mg | 275 mg | 251 mg | +10% |
| Phosphorus, P | 433 mg | 512 mg | -15% |
| Potassium, K | 714 mg | 667 mg | +7% |
| Sodium, Na | 143 mg | 0.894 mg | +15888% |
| Zinc, Zn | 4.57 mg | 2.80 mg | +64% |
| Copper, Cu | 1.68 mg | 0.975 mg | +72% |
| Manganese, Mn | 2.14 mg | 1.81 mg | +18% |
| Selenium, Se | 139 ug | 0.742 ug | +18649% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2540 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 3.18 g | 2.96 g | +7% |
| Total Sugars | 5.21 g | — | |
| Sucrose | 5.00 g | — | |
| Glucose | 0.110 g | — | |
| Fructose | 0.040 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.070 g | — | |
| Galactose | 0 g | — | |
| Fluoride, F | 0 ug | — | |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 104 ug | — | |
| Vitamin A, IU | 27.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| 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 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 3.86 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 2.21 g | — | |
| SFA 20:0 (Arachidic acid) | 0.143 g | — | |
| SFA 22:0 (Behenic acid) | 0.071 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.036 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 26.7 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| Fatty acids, total polyunsaturated | 12.5 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 10.8 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.250 g | — | |
| Threonine (EAA) | 0.643 g | — | |
| Isoleucine (EAA, BCAA) | 0.714 g | — | |
| Leucine (EAA, BCAA) | 1.43 g | — | |
| Lysine (EAA) | 0.786 g | — | |
| Methionine (EAA) | 0.321 g | — | |
| Cystine (conditionally essential) | 0.357 g | — | |
| Phenylalanine (EAA) | 1.00 g | — | |
| Tyrosine (conditionally essential) | 0.500 g | — | |
| Valine (EAA, BCAA) | 0.964 g | — | |
| Arginine (conditionally essential) | 2.21 g | — | |
| Histidine (EAA) | 0.500 g | — | |
| Alanine | 0.857 g | — | |
| Aspartic acid | 2.07 g | — | |
| Glutamic acid | 4.54 g | — | |
| Glycine (conditionally essential) | 1.11 g | — | |
| Proline (conditionally essential) | 0.857 g | — | |
| Serine | 1.00 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.
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +18649% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Sodium, Na +15888% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Vitamin B-6 — Pyridoxine +257% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted Thiamin (Vitamin B1) +217% in Nuts, mixed nuts, oil roasted, without peanuts, lightly salted
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