Nuts vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Nuts, walnuts, English, halves, raw is higher in more vitamins & minerals
Calories (kcal)
Nuts —
Flour —
Protein (g)
Nuts 14.6
Flour 5.29
Carbs (g)
Nuts 10.9
Flour 80.5
Fat (g)
Nuts 69.7
Flour 4.64
Fiber (g)
Nuts 5.21
Flour 8.71
Quick answers
Which has more protein?
Nuts, walnuts, English, halves, raw — 14.6g vs 5.29g per 100g.
Which is more nutrient-dense?
Nuts, walnuts, English, halves, 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 | 3.14 g | 7.33 g | -57% |
| Protein | 14.6 g | 5.29 g | +175% |
| Total lipid (fat) | 69.7 g | 4.64 g | +1404% |
| Carbohydrate, by difference | 10.9 g | 80.5 g | -86% |
| Fiber, total dietary | 5.21 g | 8.71 g | -40% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.05 g | 0.689 g | +779% |
| Fatty acids, total monounsaturated | 9.63 g | 1.26 g | +666% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 4.05 mg | |
| Thiamin (Vitamin B1) | 0.230 mg | — | |
| Niacin (Vitamin B3) | 1.22 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.660 mg | — | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 88.3 mg | 55.8 mg | +58% |
| Iron, Fe | 2.23 mg | 1.62 mg | +38% |
| Magnesium, Mg | 142 mg | 68.8 mg | +107% |
| Phosphorus, P | 365 mg | 134 mg | +172% |
| Potassium, K | 424 mg | 1032 mg | -59% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 2.76 mg | 1.04 mg | +166% |
| Copper, Cu | 1.21 mg | 0.581 mg | +108% |
| Manganese, Mn | 2.99 mg | 2.90 mg | +3% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 730 kcal | 385 kcal | +90% |
| Energy (Atwater Specific Factors) | 679 kcal | 385 kcal | +76% |
| Nitrogen | 2.75 g | 0.998 g | +175% |
| Ash | 1.64 g | 2.30 g | -29% |
| Molybdenum, Mo | 21.0 ug | — | |
| Biotin | 17.3 ug | — | |
| 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 | 1.51 g | +3156% |
| 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.
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