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  6. Flour vs. Mixed nuts

Flour vs. Mixed nuts — In-Depth Nutrition Comparison

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How are flour and mixed nuts different?

  • Flour is richer in vitamin B1, iron, and folate, while mixed nuts are higher in copper, manganese, vitamin E, phosphorus, magnesium, and zinc.
  • Mixed nuts cover your daily need for copper, 85% more than flour.
  • Flour contains 4 times more vitamin B1 than mixed nuts. Flour contains 0.785mg of vitamin B1, while mixed nuts contain 0.189mg.
  • Flour is lower in saturated fat.
  • Flour has a higher glycemic index (72) than mixed nuts (24).

Wheat flour, white, all-purpose, enriched, bleached and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types were used in this article.

Infographic

Flour vs Mixed nuts 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
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 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
Contains more IronIron +77.8%
Contains less SodiumSodium -60%
Contains more MagnesiumMagnesium +940.9%
Contains more CalciumCalcium +680%
Contains more PotassiumPotassium +490.7%
Contains more CopperCopper +529.9%
Contains more ZincZinc +380%
Contains more PhosphorusPhosphorus +322.2%
Contains more ManganeseManganese +199.1%
~equal in Selenium ~33.9µg

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
Flour
3
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 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
Contains more Vitamin B1Vitamin B1 +315.3%
Contains more Vitamin B2Vitamin B2 +152%
Contains more FolateFolate +120.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +12933.3%
Contains more Vitamin B3Vitamin B3 +30.6%
Contains more Vitamin B5Vitamin B5 +160.3%
Contains more Vitamin B6Vitamin B6 +700%
Contains more Vitamin KVitamin K +1800%
Contains more CholineCholine +400%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Mixed nuts DV% diff.
Polyunsaturated fat 0.413g 14.612g 95%
Copper 0.144mg 0.907mg 85%
Fats 0.98g 53.95g 81%
Monounsaturated fat 0.087g 28.488g 71%
Manganese 0.682mg 2.04mg 59%
Vitamin E 0.06mg 7.82mg 52%
Vitamin B1 0.785mg 0.189mg 50%
Phosphorus 108mg 456mg 50%
Magnesium 22mg 229mg 49%
Saturated fat 0.155g 8.711g 39%
Folate 183µg 83µg 25%
Iron 4.64mg 2.61mg 25%
Zinc 0.7mg 3.36mg 24%
Vitamin B6 0.044mg 0.352mg 24%
Vitamin B2 0.494mg 0.196mg 23%
Protein 10.33g 20.04g 19%
Carbs 76.31g 21.05g 18%
Fiber 2.7g 7g 17%
Potassium 107mg 632mg 15%
Vitamin B5 0.438mg 1.14mg 14%
Calories 364kcal 607kcal 12%
Vitamin B3 5.904mg 7.709mg 11%
Calcium 15mg 117mg 10%
Choline 10.4mg 52mg 8%
Vitamin K 0.3µg 5.7µg 5%
Starch 4.2g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 73.61g 14.05g N/A
Sugar 0.27g 4.15g N/A
Sodium 2mg 5mg 0%
Selenium 33.9µg 33.9µg 0%
Trans fat 0.055g N/A
Tryptophan 0.127mg 0.22mg 0%
Threonine 0.281mg 0.703mg 0%
Isoleucine 0.357mg 0.826mg 0%
Leucine 0.71mg 1.656mg 0%
Lysine 0.228mg 0.782mg 0%
Methionine 0.183mg 0.283mg 0%
Phenylalanine 0.52mg 1.182mg 0%
Valine 0.415mg 1.001mg 0%
Histidine 0.23mg 0.572mg 0%
Omega-3 - EPA 0g 0.005g N/A
Omega-3 - ALA 0.082g N/A
Omega-6 - Eicosadienoic acid 0.013g N/A
Omega-6 - Linoleic acid 14.455g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
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
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more CarbsCarbs +262.5%
Contains more WaterWater +473.1%
Contains more ProteinProtein +94%
Contains more FatsFats +5405.1%
Contains more OtherOther +526.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
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
17% 55% 28%
Saturated fat: Sat. Fat 8.711 g
Monounsaturated fat: Mono. Fat 28.488 g
Polyunsaturated fat: Poly. Fat 14.612 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +32644.8%
Contains more Poly. FatPolyunsaturated fat +3438%

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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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.