Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, pilinuts, dried is higher in more vitamins & minerals
Calories (kcal)
Nuts 719
Flour —
Protein (g)
Nuts 10.8
Flour 26.2
Carbs (g)
Nuts 3.98
Flour 16.2
Fat (g)
Nuts 79.6
Flour 50.2
Fiber (g)
Nuts —
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 10.8g per 100g.
Which is more nutrient-dense?
Nuts, pilinuts, dried 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 | 719 kcal | — | |
| Macronutrients | |||
| Water | 2.77 g | 4.32 g | -36% |
| Protein | 10.8 g | 26.2 g | -59% |
| Total lipid (fat) | 79.6 g | 50.2 g | +58% |
| Carbohydrate, by difference | 3.98 g | 16.2 g | -76% |
| Fiber, total dietary | — | 9.27 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 31.2 g | — | |
| Fatty acids, total monounsaturated | 37.2 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | — | |
| Thiamin (Vitamin B1) | 0.913 mg | 0.112 mg | +712% |
| Riboflavin (Vitamin B2) | 0.093 mg | 0.748 mg | -88% |
| Niacin (Vitamin B3) | 0.519 mg | 4.00 mg | -87% |
| Pantothenic acid (Vitamin B5) | 0.479 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.115 mg | 0.100 mg | +15% |
| Biotin (Vitamin B7) | 60.0 ug | 37.8 ug | +59% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 2.00 ug | — | |
| Minerals | |||
| Calcium, Ca | 145 mg | 232 mg | -38% |
| Iron, Fe | 3.53 mg | 3.22 mg | +9% |
| Magnesium, Mg | 302 mg | 251 mg | +20% |
| Phosphorus, P | 575 mg | 512 mg | +12% |
| Potassium, K | 507 mg | 667 mg | -24% |
| Sodium, Na | 3.00 mg | 0.894 mg | +235% |
| Zinc, Zn | 2.97 mg | 2.80 mg | +6% |
| Copper, Cu | 0.958 mg | 0.975 mg | -2% |
| Manganese, Mn | 2.31 mg | 1.81 mg | +28% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 3008 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 2.91 g | 2.96 g | -2% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 60.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 60.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 41.0 IU | — | |
| SFA 16:0 (Palmitic acid) | 22.0 g | — | |
| SFA 18:0 (Stearic acid) | 9.15 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 37.2 g | — | |
| Fatty acids, total polyunsaturated | 7.61 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 7.61 g | — | |
| Tryptophan (EAA) | 0.189 g | — | |
| Threonine (EAA) | 0.407 g | — | |
| Isoleucine (EAA, BCAA) | 0.483 g | — | |
| Leucine (EAA, BCAA) | 0.890 g | — | |
| Lysine (EAA) | 0.369 g | — | |
| Methionine (EAA) | 0.395 g | — | |
| Cystine (conditionally essential) | 0.189 g | — | |
| Phenylalanine (EAA) | 0.497 g | — | |
| Tyrosine (conditionally essential) | 0.381 g | — | |
| Valine (EAA, BCAA) | 0.701 g | — | |
| Arginine (conditionally essential) | 1.52 g | — | |
| Histidine (EAA) | 0.255 g | — | |
| Alanine | 0.509 g | — | |
| Aspartic acid | 1.22 g | — | |
| Glutamic acid | 2.39 g | — | |
| Glycine (conditionally essential) | 0.650 g | — | |
| Proline (conditionally essential) | 0.471 g | — | |
| Serine | 0.599 g | — | |
* 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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