Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, pine nuts, pinyon, dried is higher in more vitamins & minerals
Calories (kcal)
Nuts 629
Flour —
Protein (g)
Nuts 11.6
Flour 26.2
Carbs (g)
Nuts 19.3
Flour 16.2
Fat (g)
Nuts 61.0
Flour 50.2
Fiber (g)
Nuts 10.7
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 11.6g per 100g.
Which is more nutrient-dense?
Nuts, pine nuts, pinyon, 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 | 629 kcal | — | |
| Macronutrients | |||
| Water | 5.90 g | 4.32 g | +37% |
| Protein | 11.6 g | 26.2 g | -56% |
| Total lipid (fat) | 61.0 g | 50.2 g | +21% |
| Carbohydrate, by difference | 19.3 g | 16.2 g | +19% |
| Fiber, total dietary | 10.7 g | 9.27 g | +15% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.38 g | — | |
| Fatty acids, total monounsaturated | 22.9 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.00 mg | — | |
| Thiamin (Vitamin B1) | 1.24 mg | 0.112 mg | +1005% |
| Riboflavin (Vitamin B2) | 0.223 mg | 0.748 mg | -70% |
| Niacin (Vitamin B3) | 4.37 mg | 4.00 mg | +9% |
| Pantothenic acid (Vitamin B5) | 0.210 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.111 mg | 0.100 mg | +11% |
| Biotin (Vitamin B7) | 58.0 ug | 37.8 ug | +53% |
| 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 | 8.00 mg | 232 mg | -97% |
| Iron, Fe | 3.06 mg | 3.22 mg | -5% |
| Magnesium, Mg | 234 mg | 251 mg | -7% |
| Phosphorus, P | 35.0 mg | 512 mg | -93% |
| Potassium, K | 628 mg | 667 mg | -6% |
| Sodium, Na | 72.0 mg | 0.894 mg | +7950% |
| Zinc, Zn | 4.28 mg | 2.80 mg | +53% |
| Copper, Cu | 1.03 mg | 0.975 mg | +6% |
| Manganese, Mn | 4.33 mg | 1.81 mg | +139% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2632 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 2.26 g | 2.96 g | -24% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 58.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 58.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 29.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 16:0 (Palmitic acid) | 4.42 g | — | |
| SFA 18:0 (Stearic acid) | 2.01 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.250 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 21.5 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.16 g | — | |
| Fatty acids, total polyunsaturated | 25.7 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 24.9 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.787 g | — | |
| Tryptophan (EAA) | 0.146 g | — | |
| Threonine (EAA) | 0.367 g | — | |
| Isoleucine (EAA, BCAA) | 0.450 g | — | |
| Leucine (EAA, BCAA) | 0.834 g | — | |
| Lysine (EAA) | 0.434 g | — | |
| Methionine (EAA) | 0.207 g | — | |
| Cystine (conditionally essential) | 0.210 g | — | |
| Phenylalanine (EAA) | 0.443 g | — | |
| Tyrosine (conditionally essential) | 0.424 g | — | |
| Valine (EAA, BCAA) | 0.598 g | — | |
| Arginine (conditionally essential) | 2.25 g | — | |
| Histidine (EAA) | 0.277 g | — | |
| Alanine | 0.605 g | — | |
| Aspartic acid | 1.05 g | — | |
| Glutamic acid | 1.97 g | — | |
| Glycine (conditionally essential) | 0.589 g | — | |
| Proline (conditionally essential) | 0.622 g | — | |
| Serine | 0.491 g | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0.490 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.