Nuts vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Nuts 500
Flour —
Protein (g)
Nuts 8.28
Flour 26.2
Carbs (g)
Nuts 47.6
Flour 16.2
Fat (g)
Nuts 35.7
Flour 50.2
Fiber (g)
Nuts 3.60
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 8.28g 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 |
|---|---|---|---|
| Energy | |||
| Energy | 500 kcal | — | |
| Macronutrients | |||
| Water | 6.28 g | 4.32 g | +46% |
| Protein | 8.28 g | 26.2 g | -68% |
| Total lipid (fat) | 35.7 g | 50.2 g | -29% |
| Carbohydrate, by difference | 47.6 g | 16.2 g | +193% |
| Fiber, total dietary | 3.60 g | 9.27 g | -61% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.57 g | — | |
| Fatty acids, total monounsaturated | 5.36 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | — | 0.112 mg | |
| Riboflavin (Vitamin B2) | — | 0.748 mg | |
| Niacin (Vitamin B3) | — | 4.00 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.100 mg | |
| Biotin (Vitamin B7) | — | 37.8 ug | |
| Minerals | |||
| Calcium, Ca | 71.0 mg | 232 mg | -69% |
| Iron, Fe | 1.29 mg | 3.22 mg | -60% |
| Magnesium, Mg | — | 251 mg | |
| Phosphorus, P | — | 512 mg | |
| Potassium, K | 232 mg | 667 mg | -65% |
| Sodium, Na | 446 mg | 0.894 mg | +49766% |
| Zinc, Zn | — | 2.80 mg | |
| Copper, Cu | — | 0.975 mg | |
| Manganese, Mn | — | 1.81 mg | |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2092 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 2.13 g | 2.96 g | -28% |
| Total Sugars | 32.1 g | — | |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Vitamin A, IU | 0 IU | — | |
| Fatty acids, total polyunsaturated | 25.0 g | — | |
* 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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