Flour vs. Almonds
Nutrition comparison of Flour and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and almonds:
- Both flour and almonds are high in calories, dietary fiber and protein.
- Almond has more riboflavin, niacin and Vitamin B6.
- Almond is an excellent source of Vitamin E, calcium, iron and potassium.
- Flour has 15.1 times less sugar than almond.
- Flour has signficantly less saturated fat than almond.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flour and almonds are high in calories. Almond has 59% more calories than flour - flour has 364 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, flour is much heavier in carbs, much lighter in fat and similar to almonds for protein. Flour has a macronutrient ratio of 12:86:2 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Almonds | |
|---|---|---|
| Protein | 12% | 14% |
| Carbohydrates | 86% | 14% |
| Fat | 2% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and almond has 72% less carbohydrates than flour - flour has 76.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both flour and almonds are high in dietary fiber. Almond has 363% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Flour has 15.1 times less sugar than almond - flour has 0.27g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both flour and almonds are high in protein. Almond has 105% more protein than flour - flour has 10.3g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Flour has signficantly less saturated fat than almond - flour has 0.16g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and flour are low in trans fat - almond has 0.02g of trans fat per 100 grams and flour does not contain significant amounts.
Vitamins
Vitamin A
Almonds and flour contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 426 times more Vitamin E than flour - flour has 0.06mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Flour and almonds contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, niacin and Vitamin B6. Both flour and almonds contain significant amounts of thiamin, pantothenic acid and folate.
| Flour | Almonds | |
|---|---|---|
| Thiamin | 0.12 MG | 0.205 MG |
| Riboflavin | 0.04 MG | 1.138 MG |
| Niacin | 1.25 MG | 3.618 MG |
| Pantothenic acid | 0.438 MG | 0.471 MG |
| Vitamin B6 | 0.044 MG | 0.137 MG |
| Folate | 26 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 16 times more calcium than flour - flour has 15mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 217% more iron than flour - flour has 1.2mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 585% more potassium than flour - flour has 107mg of potassium per 100 grams and almond has 733mg 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 almonds contain small amounts of lutein + zeaxanthin.
| Flour | Almonds | |
|---|---|---|
| lutein + zeaxanthin | 18 UG | 1 UG |
| beta-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flour has more alpha linoleic acid (ALA) than almond per 100 grams.
| Flour | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.003 G |
| Total | 0.022 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than flour per 100 grams.
| Flour | Almonds | |
|---|---|---|
| linoleic acid | 0.391 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.391 G | 12.326 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 (%) |
Almonds 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 almonds contain more calories in 100 grams?Both flour and almonds are high in calories. Almond has 60% more calories than flour - flour has 364 calories in 100g and almond has 579 calories.
Does flour or almonds have more carbohydrates?
By weight, flour is high in carbohydrates and almond has 70% fewer carbohydrates than flour - flour has 76.3g of carbs for 100g and almond has 21.6g of carbohydrates.
Does flour or almonds contain more calcium?
Almond is a rich source of calcium and it has 16 times more calcium than flour - flour has 15mg of calcium in 100 grams and almond has 269mg of calcium.
Does flour or almonds contain more iron?
Almond is an abundant source of iron and it has 220% more iron than flour - flour has 1.2mg of iron in 100 grams and almond has 3.7mg of iron.
Does flour or almonds contain more potassium?
Almond is a rich source of potassium and it has 590% more potassium than flour - flour has 107mg of potassium in 100 grams and almond has 733mg of potassium.