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Flour vs. Almonds — In-Depth Nutrition Comparison

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Important differences between Flour and Almonds

  • Flour has more Selenium, Vitamin B1, and Folate, however, Almonds are richer in Vitamin E, Copper, Manganese, Magnesium, Phosphorus, Vitamin B2, and Fiber.
  • Almonds' daily need coverage for Vitamin E is 170% more.
  • Flour contains 8 times more Selenium than Almonds. Flour contains 33.9µg of Selenium, while Almonds contain 4.1µg.

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

Infographic

Flour vs Almonds 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.
Flour
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more IronIron +25.1%
Contains more SeleniumSelenium +726.8%
Contains more MagnesiumMagnesium +1127.3%
Contains more CalciumCalcium +1693.3%
Contains more PotassiumPotassium +585%
Contains more CopperCopper +616%
Contains more ZincZinc +345.7%
Contains more PhosphorusPhosphorus +345.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +219.5%

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.
Flour
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 1.2% 0% 196% 114% 111% 26% 10% 0% 0.75% 137% 5.7%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.12% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin B1Vitamin B1 +282.9%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +315.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +42616.7%
Contains more Vitamin B2Vitamin B2 +130.4%
Contains more Vitamin B6Vitamin B6 +211.4%
Contains more CholineCholine +401%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.471mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
2
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
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
Contains more CarbsCarbs +254.1%
Contains more WaterWater +170.3%
Contains more ProteinProtein +104.7%
Contains more FatsFats +4994.9%
Contains more OtherOther +543.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.155 g
Monounsaturated Fat: Mono. Fat 0.087 g
Polyunsaturated fat: Poly. Fat 0.413 g
8% 66% 26%
Saturated Fat: Sat. Fat 3.802 g
Monounsaturated Fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated Fat -95.9%
Contains more Mono. FatMonounsaturated Fat +36165.5%
Contains more Poly. FatPolyunsaturated fat +2885.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Almonds
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 Flour Almonds Opinion
Calories 364kcal 579kcal Almonds
Protein 10.33g 21.15g Almonds
Fats 0.98g 49.93g Almonds
Net carbs 73.61g 9.05g Flour
Carbs 76.31g 21.55g Flour
Magnesium 22mg 270mg Almonds
Calcium 15mg 269mg Almonds
Potassium 107mg 733mg Almonds
Iron 4.64mg 3.71mg Flour
Sugar 0.27g 4.35g Flour
Fiber 2.7g 12.5g Almonds
Copper 0.144mg 1.031mg Almonds
Zinc 0.7mg 3.12mg Almonds
Starch 0.72g Almonds
Phosphorus 108mg 481mg Almonds
Sodium 2mg 1mg Almonds
Vitamin A 0IU 2IU Almonds
Vitamin E 0.06mg 25.63mg Almonds
Manganese 0.682mg 2.179mg Almonds
Selenium 33.9µg 4.1µg Flour
Vitamin B1 0.785mg 0.205mg Flour
Vitamin B2 0.494mg 1.138mg Almonds
Vitamin B3 5.904mg 3.618mg Flour
Vitamin B5 0.438mg 0.471mg Almonds
Vitamin B6 0.044mg 0.137mg Almonds
Vitamin K 0.3µg 0µg Flour
Folate 183µg 44µg Flour
Trans Fat 0.015g Flour
Choline 10.4mg 52.1mg Almonds
Saturated Fat 0.155g 3.802g Flour
Monounsaturated Fat 0.087g 31.551g Almonds
Polyunsaturated fat 0.413g 12.329g Almonds
Tryptophan 0.127mg 0.211mg Almonds
Threonine 0.281mg 0.601mg Almonds
Isoleucine 0.357mg 0.751mg Almonds
Leucine 0.71mg 1.473mg Almonds
Lysine 0.228mg 0.568mg Almonds
Methionine 0.183mg 0.157mg Flour
Phenylalanine 0.52mg 1.132mg Almonds
Valine 0.415mg 0.855mg Almonds
Histidine 0.23mg 0.539mg Almonds
Fructose 0.11g Almonds
Omega-3 - ALA 0.003g Almonds
Omega-6 - Eicosadienoic acid 0.002g Almonds
Omega-6 - Linoleic acid 12.32g Almonds

Which food is preferable for your diet?

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

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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
46%
Flour
78%
Almonds
Minerals Daily Need Coverage Score
59%
Flour
142%
Almonds

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?
Almonds
Almonds contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 72)
Which food is richer in minerals?
Almonds
Almonds 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. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.