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 5.29
Carbs (g)
Nuts 19.3
Flour 80.5
Fat (g)
Nuts 61.0
Flour 4.64
Fiber (g)
Nuts 10.7
Flour 8.71
Quick answers
Which has more protein?
Nuts, pine nuts, pinyon, dried — 11.6g vs 5.29g 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 | 7.33 g | -19% |
| Protein | 11.6 g | 5.29 g | +119% |
| Total lipid (fat) | 61.0 g | 4.64 g | +1215% |
| Carbohydrate, by difference | 19.3 g | 80.5 g | -76% |
| Fiber, total dietary | 10.7 g | 8.71 g | +23% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.38 g | 0.689 g | +1261% |
| Fatty acids, total monounsaturated | 22.9 g | 1.26 g | +1727% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.00 mg | 4.05 mg | -51% |
| Thiamin (Vitamin B1) | 1.24 mg | — | |
| Riboflavin (Vitamin B2) | 0.223 mg | — | |
| Niacin (Vitamin B3) | 4.37 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.210 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.111 mg | — | |
| Biotin (Vitamin B7) | 58.0 ug | — | |
| 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 | 55.8 mg | -86% |
| Iron, Fe | 3.06 mg | 1.62 mg | +89% |
| Magnesium, Mg | 234 mg | 68.8 mg | +240% |
| Phosphorus, P | 35.0 mg | 134 mg | -74% |
| Potassium, K | 628 mg | 1032 mg | -39% |
| Sodium, Na | 72.0 mg | 0 mg | |
| Zinc, Zn | 4.28 mg | 1.04 mg | +312% |
| Copper, Cu | 1.03 mg | 0.581 mg | +78% |
| Manganese, Mn | 4.33 mg | 2.90 mg | +49% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2632 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 2.26 g | 2.30 g | -2% |
| 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 | 1.51 g | +1594% |
| 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.
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