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.
Detailed nutritional comparison of wheat flour and almonds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.

Image of Wheat Flour src
Image of Almonds src

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, 14:14:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Wheat Flour Almonds
Protein 14% 14%
Carbohydrates 82% 14%
Fat 4% 72%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Wheat Flour or Almonds .

Note: The specific food items compared are: Wheat Flour (Wheat flour, white, bread, enriched) and Almonds (Nuts, almonds) .

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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.