Flour vs. Cashews
Nutrition comparison of Flour and Cashews
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
cashews
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and cashews:
- Both flour and cashews are high in calories, carbohydrates, dietary fiber and protein.
- Cashew has more thiamin and Vitamin B6.
- Cashew is an excellent source of iron and potassium.
- Flour has 20.8 times less sugar than cashew.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and cashews are high in calories. Cashew has 52% more calories than flour - flour has 364 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, flour is much heavier in carbs, much lighter in fat and similar to cashews for protein. Flour has a macronutrient ratio of 12:86:2 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Cashews | |
|---|---|---|
| Protein | 12% | 13% |
| Carbohydrates | 86% | 21% |
| Fat | 2% | 67% |
| Alcohol | ~ | ~ |
carbohydrates
Both flour and cashews are high in carbohydrates. Flour has 153% more carbohydrates than cashew - flour has 76.3g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Both flour and cashews are high in dietary fiber. Cashew has 22% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Flour has 20.8 times less sugar than cashew - flour has 0.27g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Both flour and cashews are high in protein. Cashew has 76% more protein than flour - flour has 10.3g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and flour has 98% less saturated fat than cashew - flour has 0.16g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Cashews and flour contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and flour does not contain significant amounts.
Vitamin E
Flour and cashews contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Cashew has 112 times more Vitamin K than flour - flour has 0.3ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin and Vitamin B6. Both flour and cashews contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Flour | Cashews | |
|---|---|---|
| Thiamin | 0.12 MG | 0.423 MG |
| Riboflavin | 0.04 MG | 0.058 MG |
| Niacin | 1.25 MG | 1.062 MG |
| Pantothenic acid | 0.438 MG | 0.864 MG |
| Vitamin B6 | 0.044 MG | 0.417 MG |
| Folate | 26 UG | 25 UG |
Minerals
calcium
Cashew has 147% more calcium than flour - flour has 15mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Cashew is an excellent source of iron and it has 471% more iron than flour - flour has 1.2mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 517% more potassium than flour - flour has 107mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both flour and cashews contain significant amounts of lutein + zeaxanthin.
| Flour | Cashews | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 22 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than flour per 100 grams.
| Flour | Cashews | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.062 G |
| Total | 0.022 G | 0.062 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than flour per 100 grams.
| Flour | Cashews | |
|---|---|---|
| linoleic acid | 0.391 G | 7.782 G |
| other omega 6 | ~ | 0.266 G |
| Total | 0.391 G | 8.048 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Flour g
()
|
Daily Values (%) |
Cashews g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does flour or cashews contain more calories in 100 grams?Both flour and cashews are high in calories. Cashew has 50% more calories than flour - flour has 364 calories in 100g and cashew has 553 calories.
Does flour or cashews have more carbohydrates?
By weight, both flour and cashews are high in carbohydrates. flour has 150% more carbohydrates than cashew - flour has 76.3g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does flour or cashews contain more iron?
Cashew is an abundant source of iron and it has 470% more iron than flour - flour has 1.2mg of iron in 100 grams and cashew has 6.7mg of iron.
Does flour or cashews contain more potassium?
Cashew is a rich source of potassium and it has 520% more potassium than flour - flour has 107mg of potassium in 100 grams and cashew has 660mg of potassium.