Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Nuts, walnuts, black, dried is higher in more vitamins & minerals
Calories (kcal)
Nuts 619
Flour —
Protein (g)
Nuts 24.1
Flour 5.29
Carbs (g)
Nuts 9.58
Flour 80.5
Fat (g)
Nuts 59.3
Flour 4.64
Fiber (g)
Nuts 6.80
Flour 8.71
Quick answers
Which has more protein?
Nuts, walnuts, black, dried — 24.1g vs 5.29g per 100g.
Which is more nutrient-dense?
Nuts, walnuts, black, 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 | 619 kcal | — | |
| Macronutrients | |||
| Water | 4.56 g | 7.33 g | -38% |
| Protein | 24.1 g | 5.29 g | +355% |
| Total lipid (fat) | 59.3 g | 4.64 g | +1180% |
| Carbohydrate, by difference | 9.58 g | 80.5 g | -88% |
| Fiber, total dietary | 6.80 g | 8.71 g | -22% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.48 g | 0.689 g | +406% |
| Fatty acids, total monounsaturated | 15.4 g | 1.26 g | +1129% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.70 mg | 4.05 mg | -58% |
| Thiamin (Vitamin B1) | 0.057 mg | — | |
| Riboflavin (Vitamin B2) | 0.130 mg | — | |
| Niacin (Vitamin B3) | 0.470 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.66 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.583 mg | — | |
| Biotin (Vitamin B7) | 31.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 32.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 2.00 ug | — | |
| Carotene, beta | 24.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.08 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 61.0 mg | 55.8 mg | +9% |
| Iron, Fe | 3.12 mg | 1.62 mg | +92% |
| Magnesium, Mg | 201 mg | 68.8 mg | +192% |
| Phosphorus, P | 513 mg | 134 mg | +282% |
| Potassium, K | 523 mg | 1032 mg | -49% |
| Sodium, Na | 2.00 mg | 0 mg | |
| Zinc, Zn | 3.37 mg | 1.04 mg | +225% |
| Copper, Cu | 1.36 mg | 0.581 mg | +134% |
| Manganese, Mn | 3.90 mg | 2.90 mg | +34% |
| Selenium, Se | 17.0 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2590 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 2.47 g | 2.30 g | +7% |
| Total Sugars | 1.10 g | — | |
| Sucrose | 1.00 g | — | |
| Glucose | 0.050 g | — | |
| Fructose | 0.050 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0.240 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 31.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 31.0 ug | — | |
| Betaine | 0.500 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 40.0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 9.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 28.8 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.51 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.700 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 2.70 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 14:0 (Myristic acid) | 0 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 1.93 g | — | |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 1.55 g | — | |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.042 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 15.1 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.272 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 36.4 g | 1.51 g | +2305% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 33.8 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 33.8 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.68 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 2.68 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 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 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 | — | |
| Stigmasterol | 1.00 mg | — | |
| Campesterol | 5.00 mg | — | |
| Beta-sitosterol | 115 mg | — | |
| Tryptophan (EAA) | 0.318 g | — | |
| Threonine (EAA) | 0.721 g | — | |
| Isoleucine (EAA, BCAA) | 0.966 g | — | |
| Leucine (EAA, BCAA) | 1.68 g | — | |
| Lysine (EAA) | 0.713 g | — | |
| Methionine (EAA) | 0.467 g | — | |
| Cystine (conditionally essential) | 0.462 g | — | |
| Phenylalanine (EAA) | 1.09 g | — | |
| Tyrosine (conditionally essential) | 0.740 g | — | |
| Valine (EAA, BCAA) | 1.27 g | — | |
| Arginine (conditionally essential) | 3.62 g | — | |
| Histidine (EAA) | 0.672 g | — | |
| Alanine | 1.05 g | — | |
| Aspartic acid | 2.43 g | — | |
| Glutamic acid | 5.15 g | — | |
| Glycine (conditionally essential) | 1.19 g | — | |
| Proline (conditionally essential) | 0.926 g | — | |
| Serine | 1.23 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 7.40 mg | — | |
| Choline from phosphatidylcholine | 16.0 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.30 mg | — | |
| Total Choline | 32.0 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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