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 9.96
Flour 26.2
Carbs (g)
Nuts 12.7
Flour 16.2
Fat (g)
Nuts 73.3
Flour 50.2
Fiber (g)
Nuts 5.79
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 9.96g 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 | 2.62 g | 4.32 g | -39% |
| Protein | 9.96 g | 26.2 g | -62% |
| Total lipid (fat) | 73.3 g | 50.2 g | +46% |
| Carbohydrate, by difference | 12.7 g | 16.2 g | -22% |
| Fiber, total dietary | 5.79 g | 9.27 g | -37% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.47 g | — | |
| Fatty acids, total monounsaturated | 39.3 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.548 mg | 0.112 mg | +387% |
| Riboflavin (Vitamin B2) | — | 0.748 mg | |
| Niacin (Vitamin B3) | 0.946 mg | 4.00 mg | -76% |
| Vitamin B-6 — Pyridoxine | 0.171 mg | 0.100 mg | +71% |
| Biotin (Vitamin B7) | — | 37.8 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 54.8 mg | 232 mg | -76% |
| Iron, Fe | 2.37 mg | 3.22 mg | -26% |
| Magnesium, Mg | 103 mg | 251 mg | -59% |
| Phosphorus, P | 253 mg | 512 mg | -51% |
| Potassium, K | 360 mg | 667 mg | -46% |
| Sodium, Na | 0 mg | 0.894 mg | -100% |
| Zinc, Zn | 3.93 mg | 2.80 mg | +41% |
| Copper, Cu | 0.906 mg | 0.975 mg | -7% |
| Manganese, Mn | 2.28 mg | 1.81 mg | +26% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 750 kcal | 622 kcal | +21% |
| Energy (Atwater Specific Factors) | 700 kcal | 578 kcal | +21% |
| Nitrogen | 1.88 g | 4.20 g | -55% |
| Ash | 1.44 g | 2.96 g | -51% |
| Molybdenum, Mo | 15.6 ug | 36.1 ug | -57% |
| Biotin | 22.7 ug | 69.1 ug | -67% |
| Betaine | 0.700 mg | — | |
| Vitamin K1 — Phylloquinone | 4.10 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Fatty acids, total polyunsaturated | 22.9 g | — | |
| Tryptophan (EAA) | 0.115 g | — | |
| Threonine (EAA) | 0.303 g | — | |
| Isoleucine (EAA, BCAA) | 0.365 g | — | |
| Leucine (EAA, BCAA) | 0.670 g | — | |
| Lysine (EAA) | 0.320 g | — | |
| Methionine (EAA) | 0.168 g | — | |
| Phenylalanine (EAA) | 0.463 g | — | |
| Tyrosine (conditionally essential) | 0.313 g | — | |
| Valine (EAA, BCAA) | 0.435 g | — | |
| Arginine (conditionally essential) | 1.36 g | — | |
| Histidine (EAA) | 0.262 g | — | |
| Alanine | 0.438 g | — | |
| Aspartic acid | 0.870 g | — | |
| Glutamic acid | 2.50 g | — | |
| Glycine (conditionally essential) | 0.493 g | — | |
| Proline (conditionally essential) | 0.610 g | — | |
| Serine | 0.540 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.305 g | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Proanthocyanidin dimers | 42.1 mg | — | |
| Proanthocyanidin trimers | 26.0 mg | — | |
| Proanthocyanidin 4-6mers | 101 mg | — | |
| Proanthocyanidin 7-10mers | 84.2 mg | — | |
| Proanthocyanidin polymers (>10mers) | 223 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0.820 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 5.63 mg | — | |
| (-)-Epigallocatechin 3-gallate | 2.30 mg | — | |
| (+)-Catechin | 7.24 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 6.10 mg | — | |
| Choline from phosphatidylcholine | 23.0 mg | — | |
| Choline from phosphocholine | 1.30 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 9.70 mg | — | |
| Total Choline | 41.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 10.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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