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 14.6
Flour 51.1
Carbs (g)
Nuts 10.9
Flour 32.9
Fat (g)
Nuts 69.7
Flour 3.33
Fiber (g)
Nuts 5.21
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 14.6g 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 | 3.14 g | 6.24 g | -50% |
| Protein | 14.6 g | 51.1 g | -71% |
| Total lipid (fat) | 69.7 g | 3.33 g | +1994% |
| Carbohydrate, by difference | 10.9 g | 32.9 g | -67% |
| Fiber, total dietary | 5.21 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.05 g | — | |
| Fatty acids, total monounsaturated | 9.63 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.230 mg | 0.542 mg | -58% |
| Riboflavin (Vitamin B2) | — | 0.298 mg | |
| Niacin (Vitamin B3) | 1.22 mg | 3.43 mg | -64% |
| Vitamin B-6 — Pyridoxine | 0.660 mg | 0.618 mg | +7% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 88.3 mg | 338 mg | -74% |
| Iron, Fe | 2.23 mg | 7.34 mg | -70% |
| Magnesium, Mg | 142 mg | 313 mg | -55% |
| Phosphorus, P | 365 mg | 726 mg | -50% |
| Potassium, K | 424 mg | 2480 mg | -83% |
| Sodium, Na | 0 mg | 2.00 mg | -100% |
| Zinc, Zn | 2.76 mg | 4.44 mg | -38% |
| Copper, Cu | 1.21 mg | 1.51 mg | -20% |
| Manganese, Mn | 2.99 mg | 3.81 mg | -21% |
| Selenium, Se | — | 45.8 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 730 kcal | 366 kcal | +99% |
| Energy (Atwater Specific Factors) | 679 kcal | 339 kcal | +100% |
| Energy | — | 1530 kj | |
| Nitrogen | 2.75 g | 8.18 g | -66% |
| Ash | 1.64 g | 6.45 g | -75% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Molybdenum, Mo | 21.0 ug | 211 ug | -90% |
| Biotin | 17.3 ug | — | |
| Betaine | 0.300 mg | 2.80 mg | -89% |
| 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 | 0.616 g | -79% |
| Threonine (EAA) | 0.443 g | 1.97 g | -77% |
| Isoleucine (EAA, BCAA) | 0.520 g | 2.31 g | -77% |
| Leucine (EAA, BCAA) | 0.997 g | 4.11 g | -76% |
| Lysine (EAA) | 0.380 g | 3.06 g | -88% |
| Methionine (EAA) | 0.190 g | 0.622 g | -69% |
| Phenylalanine (EAA) | 0.607 g | 2.86 g | -79% |
| Tyrosine (conditionally essential) | 0.430 g | 1.74 g | -75% |
| Valine (EAA, BCAA) | 0.597 g | 2.31 g | -74% |
| Arginine (conditionally essential) | 2.02 g | 3.93 g | -49% |
| Histidine (EAA) | 0.343 g | 1.27 g | -73% |
| Alanine | 0.590 g | 2.86 g | -79% |
| Aspartic acid | 1.29 g | 4.98 g | -74% |
| Glutamic acid | 2.99 g | 9.08 g | -67% |
| Glycine (conditionally essential) | 0.690 g | 1.79 g | -61% |
| Proline (conditionally essential) | 0.780 g | 2.84 g | -73% |
| Serine | 0.780 g | 2.70 g | -71% |
| Hydroxyproline | 0 g | 0.176 g | -100% |
| Cysteine | 0.377 g | 1.01 g | -63% |
| Daidzein | 0.020 mg | 64.5 mg | -100% |
| Genistein | 0.010 mg | 87.3 mg | -100% |
| 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 | 7.00 mg | +43% |
| Choline from phosphatidylcholine | 21.0 mg | 63.0 mg | -67% |
| Choline from phosphocholine | 0.800 mg | 1.50 mg | -47% |
| Choline from sphingomyelin | 0 mg | 0.800 mg | -100% |
| Free Choline | 7.30 mg | 120 mg | -94% |
| Total Choline | 39.0 mg | 190 mg | -79% |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
| Isoflavones | |||
| Total isoflavones | 0.025 mg | 151 mg | -100% |
* 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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