Nuts vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Flour 366
Protein (g)
Nuts 15.7
Flour 51.1
Carbs (g)
Nuts 18.6
Flour 32.9
Fat (g)
Nuts 61.3
Flour 3.33
Fiber (g)
Nuts 3.94
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 15.7g per 100g.
Which is more nutrient-dense?
Flour, soy, defatted 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 | — | 366 kcal | |
| Macronutrients | |||
| Water | 1.92 g | 6.24 g | -69% |
| Protein | 15.7 g | 51.1 g | -69% |
| Total lipid (fat) | 61.3 g | 3.33 g | +1740% |
| Carbohydrate, by difference | 18.6 g | 32.9 g | -43% |
| Fiber, total dietary | 3.94 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.625 mg | 0.542 mg | +15% |
| Riboflavin (Vitamin B2) | — | 0.298 mg | |
| Niacin (Vitamin B3) | 4.47 mg | 3.43 mg | +30% |
| Vitamin B-6 — Pyridoxine | 0.255 mg | 0.618 mg | -59% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 8.74 mg | 338 mg | -97% |
| Iron, Fe | 5.36 mg | 7.34 mg | -27% |
| Magnesium, Mg | 206 mg | 313 mg | -34% |
| Phosphorus, P | 540 mg | 726 mg | -26% |
| Potassium, K | 655 mg | 2480 mg | -74% |
| Sodium, Na | 0 mg | 2.00 mg | -100% |
| Zinc, Zn | 5.71 mg | 4.44 mg | +29% |
| Copper, Cu | 1.12 mg | 1.51 mg | -26% |
| Manganese, Mn | 10.3 mg | 3.81 mg | +169% |
| Selenium, Se | — | 45.8 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 689 kcal | 366 kcal | +88% |
| Energy (Atwater Specific Factors) | 643 kcal | 339 kcal | +90% |
| Energy | — | 1530 kj | |
| Nitrogen | 2.96 g | 8.18 g | -64% |
| Ash | 2.51 g | 6.45 g | -61% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Molybdenum, Mo | 3.28 ug | 211 ug | -98% |
| Biotin | 12.9 ug | — | |
| Betaine | 0.400 mg | 2.80 mg | -86% |
| Vitamin K1 — Phylloquinone | 3.20 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Tryptophan (EAA) | 0.147 g | 0.616 g | -76% |
| Threonine (EAA) | 0.467 g | 1.97 g | -76% |
| Isoleucine (EAA, BCAA) | 0.567 g | 2.31 g | -75% |
| Leucine (EAA, BCAA) | 1.10 g | 4.11 g | -73% |
| Lysine (EAA) | 0.587 g | 3.06 g | -81% |
| Methionine (EAA) | 0.330 g | 0.622 g | -47% |
| Phenylalanine (EAA) | 0.593 g | 2.86 g | -79% |
| Tyrosine (conditionally essential) | 0.587 g | 1.74 g | -66% |
| Valine (EAA, BCAA) | 0.737 g | 2.31 g | -68% |
| Arginine (conditionally essential) | 2.66 g | 3.93 g | -32% |
| Histidine (EAA) | 0.370 g | 1.27 g | -71% |
| Alanine | 0.747 g | 2.86 g | -74% |
| Aspartic acid | 1.38 g | 4.98 g | -72% |
| Glutamic acid | 3.44 g | 9.08 g | -62% |
| Glycine (conditionally essential) | 0.730 g | 1.79 g | -59% |
| Proline (conditionally essential) | 1.05 g | 2.84 g | -63% |
| Serine | 0.983 g | 2.70 g | -64% |
| Hydroxyproline | 0 g | 0.176 g | -100% |
| Cysteine | 0.470 g | 1.01 g | -53% |
| Daidzein | — | 64.5 mg | |
| Genistein | — | 87.3 mg | |
| 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 | 7.00 mg | -90% |
| Choline from phosphatidylcholine | 45.0 mg | 63.0 mg | -29% |
| Choline from phosphocholine | 2.10 mg | 1.50 mg | +40% |
| Choline from sphingomyelin | 0 mg | 0.800 mg | -100% |
| Free Choline | 8.40 mg | 120 mg | -93% |
| Total Choline | 56.0 mg | 190 mg | -71% |
| Isoflavones | |||
| Total isoflavones | — | 151 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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