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 5.29
Carbs (g)
Nuts 18.6
Flour 80.5
Fat (g)
Nuts 61.3
Flour 4.64
Fiber (g)
Nuts 3.94
Flour 8.71
Quick answers
Which has more protein?
Nuts, pine nuts, raw — 15.7g vs 5.29g 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 | 7.33 g | -74% |
| Protein | 15.7 g | 5.29 g | +197% |
| Total lipid (fat) | 61.3 g | 4.64 g | +1222% |
| Carbohydrate, by difference | 18.6 g | 80.5 g | -77% |
| Fiber, total dietary | 3.94 g | 8.71 g | -55% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.689 g | |
| Fatty acids, total monounsaturated | — | 1.26 g | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 4.05 mg | |
| Thiamin (Vitamin B1) | 0.625 mg | — | |
| Niacin (Vitamin B3) | 4.47 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.255 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.74 mg | 55.8 mg | -84% |
| Iron, Fe | 5.36 mg | 1.62 mg | +231% |
| Magnesium, Mg | 206 mg | 68.8 mg | +199% |
| Phosphorus, P | 540 mg | 134 mg | +302% |
| Potassium, K | 655 mg | 1032 mg | -37% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 5.71 mg | 1.04 mg | +450% |
| Copper, Cu | 1.12 mg | 0.581 mg | +93% |
| Manganese, Mn | 10.3 mg | 2.90 mg | +253% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 689 kcal | 385 kcal | +79% |
| Energy (Atwater Specific Factors) | 643 kcal | 385 kcal | +67% |
| Nitrogen | 2.96 g | 0.998 g | +197% |
| Ash | 2.51 g | 2.30 g | +9% |
| Molybdenum, Mo | 3.28 ug | — | |
| Biotin | 12.9 ug | — | |
| Betaine | 0.400 mg | — | |
| Vitamin K1 — Phylloquinone | 3.20 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Fatty acids, total polyunsaturated | — | 1.51 g | |
| 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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