Nuts vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Flour —
Protein (g)
Nuts 14.6
Flour 26.2
Carbs (g)
Nuts 10.9
Flour 16.2
Fat (g)
Nuts 69.7
Flour 50.2
Fiber (g)
Nuts 5.21
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 14.6g per 100g.
Which is more nutrient-dense?
Flour, almond 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 | 3.14 g | 4.32 g | -27% |
| Protein | 14.6 g | 26.2 g | -45% |
| Total lipid (fat) | 69.7 g | 50.2 g | +39% |
| Carbohydrate, by difference | 10.9 g | 16.2 g | -33% |
| Fiber, total dietary | 5.21 g | 9.27 g | -44% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.05 g | — | |
| Fatty acids, total monounsaturated | 9.63 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.230 mg | 0.112 mg | +104% |
| Riboflavin (Vitamin B2) | — | 0.748 mg | |
| Niacin (Vitamin B3) | 1.22 mg | 4.00 mg | -70% |
| Vitamin B-6 — Pyridoxine | 0.660 mg | 0.100 mg | +561% |
| Biotin (Vitamin B7) | — | 37.8 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 88.3 mg | 232 mg | -62% |
| Iron, Fe | 2.23 mg | 3.22 mg | -31% |
| Magnesium, Mg | 142 mg | 251 mg | -43% |
| Phosphorus, P | 365 mg | 512 mg | -29% |
| Potassium, K | 424 mg | 667 mg | -36% |
| Sodium, Na | 0 mg | 0.894 mg | -100% |
| Zinc, Zn | 2.76 mg | 2.80 mg | -1% |
| Copper, Cu | 1.21 mg | 0.975 mg | +24% |
| Manganese, Mn | 2.99 mg | 1.81 mg | +65% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 730 kcal | 622 kcal | +17% |
| Energy (Atwater Specific Factors) | 679 kcal | 578 kcal | +17% |
| Nitrogen | 2.75 g | 4.20 g | -35% |
| Ash | 1.64 g | 2.96 g | -45% |
| Molybdenum, Mo | 21.0 ug | 36.1 ug | -42% |
| Biotin | 17.3 ug | 69.1 ug | -75% |
| Betaine | 0.300 mg | — | |
| Vitamin K1 — Phylloquinone | 1.70 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| Fatty acids, total polyunsaturated | 49.3 g | — | |
| Tryptophan (EAA) | 0.127 g | — | |
| Threonine (EAA) | 0.443 g | — | |
| Isoleucine (EAA, BCAA) | 0.520 g | — | |
| Leucine (EAA, BCAA) | 0.997 g | — | |
| Lysine (EAA) | 0.380 g | — | |
| Methionine (EAA) | 0.190 g | — | |
| Phenylalanine (EAA) | 0.607 g | — | |
| Tyrosine (conditionally essential) | 0.430 g | — | |
| Valine (EAA, BCAA) | 0.597 g | — | |
| Arginine (conditionally essential) | 2.02 g | — | |
| Histidine (EAA) | 0.343 g | — | |
| Alanine | 0.590 g | — | |
| Aspartic acid | 1.29 g | — | |
| Glutamic acid | 2.99 g | — | |
| Glycine (conditionally essential) | 0.690 g | — | |
| Proline (conditionally essential) | 0.780 g | — | |
| Serine | 0.780 g | — | |
| Hydroxyproline | 0 g | — | |
| Cysteine | 0.377 g | — | |
| Daidzein | 0.020 mg | — | |
| Genistein | 0.010 mg | — | |
| Proanthocyanidin dimers | 5.65 mg | — | |
| Proanthocyanidin trimers | 7.19 mg | — | |
| Proanthocyanidin 4-6mers | 22.0 mg | — | |
| Proanthocyanidin 7-10mers | 5.41 mg | — | |
| Proanthocyanidin polymers (>10mers) | 20.0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Myricetin | 0 mg | — | |
| Quercetin | 0 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 10.0 mg | — | |
| Choline from phosphatidylcholine | 21.0 mg | — | |
| Choline from phosphocholine | 0.800 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 7.30 mg | — | |
| Total Choline | 39.0 mg | — | |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.025 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.