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.
Detailed nutritional comparison of whole 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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Whole Wheat Flour src
Image of Almonds src

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 137g

( cup )
Daily Values (%)

Almonds 143g

( cup, whole )
455KCAL 23%
calories 82%
828KCAL 41%
102G 41%
229% carbohydrates
31G 12%
18G 72%
dietary fiber
18G 72%
1.4G sugar 343% 6.2G
2.7G 4%
total fat >999%
71G 112%
0.59G 3%
saturated fat 815%
5.4G 30%
0.39G monounsaturated fat >999% 45G
1.6G polyunsaturated fat >999% 18G
trans fat >999% 0.02G
4.1MG 0.3%
193% sodium
1.4MG 0.1%
Vitamins and Minerals
Vitamin A >999%
0.86UG 0.1%
45MG 5%
calcium 756%
385MG 39%
5.1MG 28%
iron 4%
5.3MG 30%
160MG 52%
magnesium 141%
386MG 125%
540MG 24%
potassium 94%
1048MG 46%
0.41MG 37%
41% thiamin (Vit B1)
0.29MG 27%
0.26MG 23%
riboflavin (Vit B2) 515%
1.6MG 148%
7.3MG 52%
40% niacin (Vit B3)
5.2MG 37%
0.26MG 20%
30% Vitamin B6
0.2MG 15%
1.4MG 28%
109% pantothenic acid (Vit B5)
0.67MG 14%
38UG 10%
folate (Vit B9) 66%
63UG 16%
0.73MG 5%
Vitamin E >999%
37MG 244%
2.6UG 3%
>999% Vitamin K
13G 26%
protein 131%
30G 61%
43MG 10%
choline 74%
75MG 18%
0.65MG 54%
copper 131%
1.5MG 123%
4.7MG 259%
52% manganese
3.1MG 173%
443MG 63%
phosphorus 55%
688MG 98%
17UG 32%
188% selenium
5.9UG 11%
4.1MG 51%
zinc 10%
4.5MG 56%
17G 170% Water 6.3G
Starch >999% 1G


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol.

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.