Nuts vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Nuts, pine nuts, raw is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Flour —
Protein (g)
Nuts 15.7
Flour 26.2
Carbs (g)
Nuts 18.6
Flour 16.2
Fat (g)
Nuts 61.3
Flour 50.2
Fiber (g)
Nuts 3.94
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 15.7g per 100g.
Which is more nutrient-dense?
Nuts, pine nuts, raw 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 | 1.92 g | 4.32 g | -55% |
| Protein | 15.7 g | 26.2 g | -40% |
| Total lipid (fat) | 61.3 g | 50.2 g | +22% |
| Carbohydrate, by difference | 18.6 g | 16.2 g | +14% |
| Fiber, total dietary | 3.94 g | 9.27 g | -57% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.625 mg | 0.112 mg | +456% |
| Riboflavin (Vitamin B2) | — | 0.748 mg | |
| Niacin (Vitamin B3) | 4.47 mg | 4.00 mg | +12% |
| Vitamin B-6 — Pyridoxine | 0.255 mg | 0.100 mg | +155% |
| Biotin (Vitamin B7) | — | 37.8 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.74 mg | 232 mg | -96% |
| Iron, Fe | 5.36 mg | 3.22 mg | +66% |
| Magnesium, Mg | 206 mg | 251 mg | -18% |
| Phosphorus, P | 540 mg | 512 mg | +5% |
| Potassium, K | 655 mg | 667 mg | -2% |
| Sodium, Na | 0 mg | 0.894 mg | -100% |
| Zinc, Zn | 5.71 mg | 2.80 mg | +104% |
| Copper, Cu | 1.12 mg | 0.975 mg | +15% |
| Manganese, Mn | 10.3 mg | 1.81 mg | +465% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 689 kcal | 622 kcal | +11% |
| Energy (Atwater Specific Factors) | 643 kcal | 578 kcal | +11% |
| Nitrogen | 2.96 g | 4.20 g | -29% |
| Ash | 2.51 g | 2.96 g | -15% |
| Molybdenum, Mo | 3.28 ug | 36.1 ug | -91% |
| Biotin | 12.9 ug | 69.1 ug | -81% |
| Betaine | 0.400 mg | — | |
| Vitamin K1 — Phylloquinone | 3.20 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Tryptophan (EAA) | 0.147 g | — | |
| Threonine (EAA) | 0.467 g | — | |
| Isoleucine (EAA, BCAA) | 0.567 g | — | |
| Leucine (EAA, BCAA) | 1.10 g | — | |
| Lysine (EAA) | 0.587 g | — | |
| Methionine (EAA) | 0.330 g | — | |
| Phenylalanine (EAA) | 0.593 g | — | |
| Tyrosine (conditionally essential) | 0.587 g | — | |
| Valine (EAA, BCAA) | 0.737 g | — | |
| Arginine (conditionally essential) | 2.66 g | — | |
| Histidine (EAA) | 0.370 g | — | |
| Alanine | 0.747 g | — | |
| Aspartic acid | 1.38 g | — | |
| Glutamic acid | 3.44 g | — | |
| Glycine (conditionally essential) | 0.730 g | — | |
| Proline (conditionally essential) | 1.05 g | — | |
| Serine | 0.983 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.470 g | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 0.700 mg | — | |
| Choline from phosphatidylcholine | 45.0 mg | — | |
| Choline from phosphocholine | 2.10 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.40 mg | — | |
| Total Choline | 56.0 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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