Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Almond
  5. Compare
  6. Almond vs. Flour

Almond vs. Flour — In-Depth Nutrition Comparison

Compare

Important differences between Almond and Flour

  • Almond has more Vitamin E , Copper, Manganese, Magnesium, Phosphorus, Vitamin B2, and Fiber, however, Flour is richer in Selenium, Vitamin B1, and Folate.
  • Almond's daily need coverage for Vitamin E is 170% more.
  • Almond contains 12 times more Magnesium than Flour. Almond contains 270mg of Magnesium, while Flour contains 22mg.

The food varieties used in the comparison are Nuts, almonds and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Almond vs Flour infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
8
:
2
Flour
Flour
Contains more Calcium +1693.3%
Contains more Magnesium +1127.3%
Contains more Phosphorus +345.4%
Contains more Potassium +585%
Contains less Sodium -50%
Contains more Zinc +345.7%
Contains more Copper +616%
Contains more Manganese +219.5%
Contains more Iron +25.1%
Contains more Selenium +726.8%
Almond
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 81% 140% 193% 207% 65% 1% 86% 344% 285% 23%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +1693.3%
Contains more Magnesium +1127.3%
Contains more Phosphorus +345.4%
Contains more Potassium +585%
Contains less Sodium -50%
Contains more Zinc +345.7%
Contains more Copper +616%
Contains more Manganese +219.5%
Contains more Iron +25.1%
Contains more Selenium +726.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Almond
Almond
5
:
4
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +42616.7%
Contains more Vitamin B2 +130.4%
Contains more Vitamin B6 +211.4%
Contains more Vitamin B1 +282.9%
Contains more Vitamin B3 +63.2%
Contains more Folate +315.9%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.438
Almond
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +42616.7%
Contains more Vitamin B2 +130.4%
Contains more Vitamin B6 +211.4%
Contains more Vitamin B1 +282.9%
Contains more Vitamin B3 +63.2%
Contains more Folate +315.9%
Contains more Vitamin K +∞%
Equal in Vitamin B5 - 0.438

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Almond
Almond
3
:
2
Flour
Flour
Contains more Protein +104.7%
Contains more Fats +4994.9%
Contains more Other +543.5%
Contains more Carbs +254.1%
Contains more Water +170.3%
Almond
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +104.7%
Contains more Fats +4994.9%
Contains more Other +543.5%
Contains more Carbs +254.1%
Contains more Water +170.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Almond
Almond
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +36165.5%
Contains more Polyunsaturated fat +2885.2%
Contains less Saturated Fat -95.9%
Almond
8% 66% 26%
Saturated Fat: 3.802 g
Monounsaturated Fat: 31.551 g
Polyunsaturated fat: 12.329 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +36165.5%
Contains more Polyunsaturated fat +2885.2%
Contains less Saturated Fat -95.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Almond Flour
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Flour Opinion
Net carbs 9.05g 73.61g Flour
Protein 21.15g 10.33g Almond
Fats 49.93g 0.98g Almond
Carbs 21.55g 76.31g Flour
Calories 579kcal 364kcal Almond
Starch 0.72g Almond
Fructose 0.11g Almond
Sugar 4.35g 0.27g Flour
Fiber 12.5g 2.7g Almond
Calcium 269mg 15mg Almond
Iron 3.71mg 4.64mg Flour
Magnesium 270mg 22mg Almond
Phosphorus 481mg 108mg Almond
Potassium 733mg 107mg Almond
Sodium 1mg 2mg Almond
Zinc 3.12mg 0.7mg Almond
Copper 1.031mg 0.144mg Almond
Manganese 2.179mg 0.682mg Almond
Selenium 4.1µg 33.9µg Flour
Vitamin A 2IU 0IU Almond
Vitamin E 25.63mg 0.06mg Almond
Vitamin B1 0.205mg 0.785mg Flour
Vitamin B2 1.138mg 0.494mg Almond
Vitamin B3 3.618mg 5.904mg Flour
Vitamin B5 0.471mg 0.438mg Almond
Vitamin B6 0.137mg 0.044mg Almond
Folate 44µg 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.211mg 0.127mg Almond
Threonine 0.601mg 0.281mg Almond
Isoleucine 0.751mg 0.357mg Almond
Leucine 1.473mg 0.71mg Almond
Lysine 0.568mg 0.228mg Almond
Methionine 0.157mg 0.183mg Flour
Phenylalanine 1.132mg 0.52mg Almond
Valine 0.855mg 0.415mg Almond
Histidine 0.539mg 0.23mg Almond
Trans Fat 0.015g Flour
Saturated Fat 3.802g 0.155g Flour
Monounsaturated Fat 31.551g 0.087g Almond
Polyunsaturated fat 12.329g 0.413g Almond
Omega-6 - Eicosadienoic acid 0.002g Almond
Omega-6 - Linoleic acid 12.32g Almond
Omega-3 - ALA 0.003g Almond

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Almond
Almond vs Brazil nut
Brazil nut
Almond
Almond vs Pistachio
Pistachio
Almond
Almond vs Hazelnut
Hazelnut
Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Almond
50%
Flour
Minerals Daily Need Coverage Score
142%
Almond
59%
Flour

Comparison summary

Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 4.08g)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 3.647g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $1.4)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almond
Almond is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Almond
Almond is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almond - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.