Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, pistachio nuts, dry roasted, without salt added is higher in more vitamins & minerals
Calories (kcal)
Nuts 572
Flour —
Protein (g)
Nuts 21.0
Flour 5.29
Carbs (g)
Nuts 28.3
Flour 80.5
Fat (g)
Nuts 45.8
Flour 4.64
Fiber (g)
Nuts 10.3
Flour 8.71
Quick answers
Which has more protein?
Nuts, pistachio nuts, dry roasted, without salt added — 21.0g vs 5.29g per 100g.
Which is more nutrient-dense?
Nuts, pistachio nuts, dry roasted, without salt added 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 | 572 kcal | — | |
| Macronutrients | |||
| Water | 1.85 g | 7.33 g | -75% |
| Protein | 21.0 g | 5.29 g | +298% |
| Total lipid (fat) | 45.8 g | 4.64 g | +888% |
| Carbohydrate, by difference | 28.3 g | 80.5 g | -65% |
| Fiber, total dietary | 10.3 g | 8.71 g | +18% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.64 g | 0.689 g | +719% |
| Fatty acids, total monounsaturated | 24.5 g | 1.26 g | +1853% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 3.00 mg | 4.05 mg | -26% |
| Thiamin (Vitamin B1) | 0.695 mg | — | |
| Riboflavin (Vitamin B2) | 0.234 mg | — | |
| Niacin (Vitamin B3) | 1.37 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.513 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.12 mg | — | |
| Biotin (Vitamin B7) | 51.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 71.4 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 13.0 ug | — | |
| Carotene, beta | 159 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.17 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 107 mg | 55.8 mg | +92% |
| Iron, Fe | 4.03 mg | 1.62 mg | +149% |
| Magnesium, Mg | 109 mg | 68.8 mg | +59% |
| Phosphorus, P | 469 mg | 134 mg | +249% |
| Potassium, K | 1007 mg | 1032 mg | -2% |
| Sodium, Na | 6.00 mg | 0 mg | |
| Zinc, Zn | 2.34 mg | 1.04 mg | +125% |
| Copper, Cu | 1.29 mg | 0.581 mg | +123% |
| Manganese, Mn | 1.24 mg | 2.90 mg | -57% |
| Selenium, Se | 10.0 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2392 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 3.00 g | 2.30 g | +30% |
| Total Sugars | 7.74 g | — | |
| Sucrose | 7.09 g | — | |
| Glucose | 0.250 g | — | |
| Fructose | 0.220 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.130 g | — | |
| Galactose | 0.050 g | — | |
| Starch | 1.38 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 51.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 51.0 ug | — | |
| Betaine | 0.800 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 266 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1160 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.130 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 23.4 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.550 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0.290 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 3.14 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0.080 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 13.2 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.012 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 4.99 g | — | |
| SFA 17:0 (Margaric acid) | 0.011 g | — | |
| SFA 18:0 (Stearic acid) | 0.558 g | — | |
| SFA 20:0 (Arachidic acid) | 0.033 g | — | |
| SFA 22:0 (Behenic acid) | 0.026 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.011 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.005 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0.009 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.464 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.020 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 23.9 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.106 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.005 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 13.3 g | 1.51 g | +781% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 13.1 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 13.1 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.212 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.212 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.005 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.005 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0 g | — | |
| Fatty acids, total trans-polyenoic | 0 g | — | |
| Stigmasterol | 2.00 mg | — | |
| Campesterol | 10.0 mg | — | |
| Beta-sitosterol | 210 mg | — | |
| Tryptophan (EAA) | 0.262 g | — | |
| Threonine (EAA) | 0.714 g | — | |
| Isoleucine (EAA, BCAA) | 0.957 g | — | |
| Leucine (EAA, BCAA) | 1.67 g | — | |
| Lysine (EAA) | 1.19 g | — | |
| Methionine (EAA) | 0.375 g | — | |
| Cystine (conditionally essential) | 0.305 g | — | |
| Phenylalanine (EAA) | 1.14 g | — | |
| Tyrosine (conditionally essential) | 0.531 g | — | |
| Valine (EAA, BCAA) | 1.30 g | — | |
| Arginine (conditionally essential) | 2.23 g | — | |
| Histidine (EAA) | 0.535 g | — | |
| Alanine | 1.02 g | — | |
| Aspartic acid | 1.97 g | — | |
| Glutamic acid | 4.49 g | — | |
| Glycine (conditionally essential) | 1.05 g | — | |
| Proline (conditionally essential) | 0.980 g | — | |
| Serine | 1.34 g | — | |
| Hydroxyproline | 0.096 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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.
Nuts, pistachio nuts, dry roasted, without salt added nutrition facts Flour, chestnut nutrition facts Compare other foods →
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