Wheat Flour vs. Almonds
Nutrition comparison of Wheat Flour and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
wheat flour
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in wheat flour and almonds:
- Both wheat flour and almonds are high in calories, dietary fiber, iron and protein.
- Almond is an excellent source of Vitamin E, calcium and potassium.
- Wheat flour has 13 times less sugar than almond.
- Wheat flour has more thiamin, niacin and folate, however, almond contains more riboflavin and Vitamin B6.
- Wheat flour has signficantly less saturated fat than almond.
USDA sources for nutritional information: Wheat Flour (Wheat flour, white, bread, enriched) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both wheat flour and almonds are high in calories. Almond has 60% more calories than wheat flour - wheat flour has 361 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, wheat flour is much heavier in carbs, much lighter in fat and similar to almonds for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Wheat Flour | Almonds | |
|---|---|---|
| Protein | 14% | 14% |
| Carbohydrates | 82% | 14% |
| Fat | 4% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Wheat flour is high in carbohydrates and almond has 70% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both wheat flour and almonds are high in dietary fiber. Almond has 421% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Wheat flour has 13 times less sugar than almond - wheat flour has 0.31g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both wheat flour and almonds are high in protein. Almond has 77% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Wheat flour has signficantly less saturated fat than almond - wheat flour has 0.24g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and wheat flour are low in trans fat - almond has 0.02g of trans fat per 100 grams and wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Almonds and wheat flour contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 63 times more Vitamin E than wheat flour - wheat flour has 0.4mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Wheat flour and almonds contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Wheat flour has more thiamin, niacin and folate, however, almond contains more riboflavin and Vitamin B6. Both wheat flour and almonds contain significant amounts of pantothenic acid.
| Wheat Flour | Almonds | |
|---|---|---|
| Thiamin | 0.812 MG | 0.205 MG |
| Riboflavin | 0.512 MG | 1.138 MG |
| Niacin | 7.554 MG | 3.618 MG |
| Pantothenic acid | 0.438 MG | 0.471 MG |
| Vitamin B6 | 0.037 MG | 0.137 MG |
| Folate | 183 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 16 times more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both wheat flour and almonds are high in iron. Wheat flour has 19% more iron than almond - wheat flour has 4.4mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 633% more potassium than wheat flour - wheat flour has 100mg 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 wheat flour and almonds contain small amounts of beta-carotene.
| Wheat Flour | Almonds | |
|---|---|---|
| beta-carotene | 1 UG | 1 UG |
| lutein + zeaxanthin | 79 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, wheat flour has more alpha linoleic acid (ALA) than almond per 100 grams.
| Wheat Flour | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.043 G | 0.003 G |
| Total | 0.043 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than wheat flour per 100 grams.
| Wheat Flour | Almonds | |
|---|---|---|
| linoleic acid | 0.685 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.685 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.
Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Almonds (Nuts, almonds) .
Wheat 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 wheat flour or almonds contain more calories in 100 grams?Both wheat flour and almonds are high in calories. Almond has 60% more calories than wheat flour - wheat flour has 361 calories in 100g and almond has 579 calories.
Does wheat flour or almonds have more carbohydrates?
By weight, wheat flour is high in carbohydrates and almond has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and almond has 21.6g of carbohydrates.
Does wheat flour or almonds contain more calcium?
Almond is a rich source of calcium and it has 16 times more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and almond has 269mg of calcium.
Does wheat flour or almonds contain more iron?
Both wheat flour and almonds are high in iron. Wheat flour has 20% more iron than almond - wheat flour has 4.4mg of iron in 100 grams and almond has 3.7mg of iron.
Does wheat flour or almonds contain more potassium?
Almond is a rich source of potassium and it has 630% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and almond has 733mg of potassium.