Whole Wheat Flour vs. Almonds
Nutrition comparison of Whole 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
whole wheat flour
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and almonds:
- Both whole wheat flour and almonds are high in calories, dietary fiber, iron, potassium and protein.
- Almond has more riboflavin, however, whole wheat flour contains more pantothenic acid.
- Almond is an excellent source of Vitamin E and calcium.
- Whole wheat flour has 7.8 times less saturated fat than almond.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and almonds are high in calories. Almond has 74% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, whole wheat flour is much heavier in carbs, much lighter in fat and similar to almonds for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Almonds | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 84% | 14% |
| Fat | 5% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and almond has 71% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both whole wheat flour and almonds are high in dietary fiber. Whole wheat flour has a little more dietary fiber (5%) than almond by weight - whole wheat flour has 13.1g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Whole wheat flour and almonds contain similar amounts of sugar - whole wheat flour has 1g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Both whole wheat flour and almonds are high in protein. Almond has 120% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Whole wheat flour has 7.8 times less saturated fat than almond - whole wheat flour has 0.43g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and whole wheat flour are low in trans fat - almond has 0.02g of trans fat per 100 grams and whole wheat flour does not contain significant amounts.
Vitamins
Vitamin A
Almonds and whole wheat flour contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 47 times more Vitamin E than whole wheat flour - whole wheat flour has 0.53mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
Vitamin K
Whole wheat flour and almonds contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and almond does not contain significant amounts.
The B Vitamins
Almond has more riboflavin, however, whole wheat flour contains more pantothenic acid. Both whole wheat flour and almonds contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Whole Wheat Flour | Almonds | |
|---|---|---|
| Thiamin | 0.297 MG | 0.205 MG |
| Riboflavin | 0.188 MG | 1.138 MG |
| Niacin | 5.347 MG | 3.618 MG |
| Pantothenic acid | 1.011 MG | 0.471 MG |
| Vitamin B6 | 0.191 MG | 0.137 MG |
| Folate | 28 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 715% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Both whole wheat flour and almonds are high in iron. is very similar to whole wheat flour for iron - whole wheat flour has 3.7mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Both whole wheat flour and almonds are high in potassium. Almond has 86% more potassium than whole wheat flour - whole wheat flour has 394mg 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 whole wheat flour and almonds contain small amounts of beta-carotene.
| Whole Wheat Flour | Almonds | |
|---|---|---|
| beta-carotene | 5 UG | 1 UG |
| lutein + zeaxanthin | 220 UG | 1 UG |
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Almonds (Nuts, almonds) .
Whole 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 whole wheat flour or almonds contain more calories in 100 grams?Both whole wheat flour and almonds are high in calories. Almond has 70% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and almond has 579 calories.
Does whole wheat flour or almonds have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and almond has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and almond has 21.6g of carbohydrates.
Does whole wheat flour or almonds contain more calcium?
Almond is a rich source of calcium and it has 720% more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and almond has 269mg of calcium.
Does whole wheat flour or almonds contain more iron?
Both whole wheat flour and almonds are high in iron. is very similar to whole wheat flour for iron - whole wheat flour has 3.7mg of iron in 100 grams and almond has 3.7mg of iron.
Does whole wheat flour or almonds contain more potassium?
Both whole wheat flour and almonds are high in potassium. Almond has 90% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and almond has 733mg of potassium.