Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Nuts 615
Flour —
Protein (g)
Nuts 15.5
Flour 26.2
Carbs (g)
Nuts 22.3
Flour 16.2
Fat (g)
Nuts 56.2
Flour 50.2
Fiber (g)
Nuts 5.50
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 15.5g 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 |
|---|---|---|---|
| Energy | |||
| Energy | 615 kcal | — | |
| Macronutrients | |||
| Water | 3.15 g | 4.32 g | -27% |
| Protein | 15.5 g | 26.2 g | -41% |
| Total lipid (fat) | 56.2 g | 50.2 g | +12% |
| Carbohydrate, by difference | 22.3 g | 16.2 g | +37% |
| Fiber, total dietary | 5.50 g | 9.27 g | -41% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.09 g | — | |
| Fatty acids, total monounsaturated | 33.1 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.500 mg | — | |
| Thiamin (Vitamin B1) | 0.504 mg | 0.112 mg | +348% |
| Riboflavin (Vitamin B2) | 0.486 mg | 0.748 mg | -35% |
| Niacin (Vitamin B3) | 1.96 mg | 4.00 mg | -51% |
| Pantothenic acid (Vitamin B5) | 0.962 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.180 mg | 0.100 mg | +80% |
| Biotin (Vitamin B7) | 56.0 ug | 37.8 ug | +48% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 106 mg | 232 mg | -54% |
| Iron, Fe | 2.57 mg | 3.22 mg | -20% |
| Magnesium, Mg | 251 mg | 251 mg | = |
| Phosphorus, P | 449 mg | 512 mg | -12% |
| Potassium, K | 544 mg | 667 mg | -18% |
| Sodium, Na | 11.0 mg | 0.894 mg | +1130% |
| Zinc, Zn | 4.66 mg | 2.80 mg | +67% |
| Copper, Cu | 1.79 mg | 0.975 mg | +84% |
| Manganese, Mn | 1.55 mg | 1.81 mg | -15% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2573 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 2.89 g | 2.96 g | -2% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 56.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 56.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 20.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 8:0 (Caprylic acid) | 0.078 g | — | |
| SFA 10:0 (Capric acid) | 0.078 g | — | |
| SFA 12:0 (Lauric acid) | 0.467 g | — | |
| SFA 14:0 (Myristic acid) | 0.342 g | — | |
| SFA 16:0 (Palmitic acid) | 4.93 g | — | |
| SFA 18:0 (Stearic acid) | 2.78 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.329 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 32.5 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.149 g | — | |
| Fatty acids, total polyunsaturated | 11.4 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 11.1 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.249 g | — | |
| Tryptophan (EAA) | 0.252 g | — | |
| Threonine (EAA) | 0.568 g | — | |
| Isoleucine (EAA, BCAA) | 0.703 g | — | |
| Leucine (EAA, BCAA) | 1.26 g | — | |
| Lysine (EAA) | 0.682 g | — | |
| Methionine (EAA) | 0.346 g | — | |
| Cystine (conditionally essential) | 0.302 g | — | |
| Phenylalanine (EAA) | 0.820 g | — | |
| Tyrosine (conditionally essential) | 0.510 g | — | |
| Valine (EAA, BCAA) | 0.952 g | — | |
| Arginine (conditionally essential) | 1.99 g | — | |
| Histidine (EAA) | 0.416 g | — | |
| Alanine | 0.715 g | — | |
| Aspartic acid | 1.62 g | — | |
| Glutamic acid | 3.87 g | — | |
| Glycine (conditionally essential) | 0.844 g | — | |
| Proline (conditionally essential) | 0.773 g | — | |
| Serine | 1.62 g | — | |
| Alcohol, ethyl | 0 g | — | |
* 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, without salt added nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +1130% in Nuts, mixed nuts, oil roasted, without peanuts, without salt added Thiamin (Vitamin B1) +348% in Nuts, mixed nuts, oil roasted, without peanuts, without salt added Copper, Cu +84% in Nuts, mixed nuts, oil roasted, without peanuts, without salt added Vitamin B-6 — Pyridoxine +80% in Nuts, mixed nuts, oil roasted, without peanuts, without salt added
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