Flour vs. Walnut — In-Depth Nutrition Comparison
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What are the main differences between flour and walnut?
- Flour is richer in selenium, vitamin B1, vitamin B3, and vitamin B2, yet walnut is richer in copper, manganese, vitamin B6, phosphorus, and magnesium.
- Walnut's daily need coverage for copper is 160% higher.
- Flour has 7 times more selenium than walnut. Flour has 33.9µg of selenium, while walnut has 4.9µg.
- Flour contains less saturated fat.
- Walnut has a lower glycemic index than flour.
We used Wheat flour, white, all-purpose, enriched, bleached and Nuts, walnuts, english types in this comparison.
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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.
| Contains more IronIron | +59.5% |
| Contains more SeleniumSelenium | +591.8% |
| Contains more MagnesiumMagnesium | +618.2% |
| Contains more CalciumCalcium | +553.3% |
| Contains more PotassiumPotassium | +312.1% |
| Contains more CopperCopper | +1001.4% |
| Contains more ZincZinc | +341.4% |
| Contains more PhosphorusPhosphorus | +220.4% |
| Contains more ManganeseManganese | +400.6% |
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.
| Contains more Vitamin B1Vitamin B1 | +130.2% |
| Contains more Vitamin B2Vitamin B2 | +229.3% |
| Contains more Vitamin B3Vitamin B3 | +424.8% |
| Contains more FolateFolate | +86.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1066.7% |
| Contains more Vitamin B5Vitamin B5 | +30.1% |
| Contains more Vitamin B6Vitamin B6 | +1120.5% |
| Contains more Vitamin KVitamin K | +800% |
| Contains more CholineCholine | +276.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.413g | 47.174g | 312% |
| Copper | 0.144mg | 1.586mg | 160% |
| Manganese | 0.682mg | 3.414mg | 119% |
| Fats | 0.98g | 65.21g | 99% |
| Selenium | 33.9µg | 4.9µg | 53% |
| Vitamin B6 | 0.044mg | 0.537mg | 38% |
| Vitamin B1 | 0.785mg | 0.341mg | 37% |
| Phosphorus | 108mg | 346mg | 34% |
| Magnesium | 22mg | 158mg | 32% |
| Vitamin B3 | 5.904mg | 1.125mg | 30% |
| Saturated fat | 0.155g | 6.126g | 27% |
| Vitamin B2 | 0.494mg | 0.15mg | 26% |
| Monounsaturated fat | 0.087g | 8.933g | 22% |
| Zinc | 0.7mg | 3.09mg | 22% |
| Iron | 4.64mg | 2.91mg | 22% |
| Folate | 183µg | 98µg | 21% |
| Carbs | 76.31g | 13.71g | 21% |
| Fiber | 2.7g | 6.7g | 16% |
| Calories | 364kcal | 654kcal | 15% |
| Potassium | 107mg | 441mg | 10% |
| Protein | 10.33g | 15.23g | 10% |
| Calcium | 15mg | 98mg | 8% |
| Choline | 10.4mg | 39.2mg | 5% |
| Vitamin E | 0.06mg | 0.7mg | 4% |
| Vitamin B5 | 0.438mg | 0.57mg | 3% |
| Vitamin K | 0.3µg | 2.7µg | 2% |
| Vitamin C | 0mg | 1.3mg | 1% |
| Net carbs | 73.61g | 7.01g | N/A |
| Sugar | 0.27g | 2.61g | N/A |
| Starch | 0.06g | 0% | |
| Sodium | 2mg | 2mg | 0% |
| Vitamin A | 0µg | 1µg | 0% |
| Tryptophan | 0.127mg | 0.17mg | 0% |
| Threonine | 0.281mg | 0.596mg | 0% |
| Isoleucine | 0.357mg | 0.625mg | 0% |
| Leucine | 0.71mg | 1.17mg | 0% |
| Lysine | 0.228mg | 0.424mg | 0% |
| Methionine | 0.183mg | 0.236mg | 0% |
| Phenylalanine | 0.52mg | 0.711mg | 0% |
| Valine | 0.415mg | 0.753mg | 0% |
| Histidine | 0.23mg | 0.391mg | 0% |
| Fructose | 0.09g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +456.6% |
| Contains more WaterWater | +192.9% |
| Contains more ProteinProtein | +47.4% |
| Contains more FatsFats | +6554.1% |
| Contains more OtherOther | +287% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.5% |
| Contains more Mono. FatMonounsaturated fat | +10167.8% |
| Contains more Poly. FatPolyunsaturated fat | +11322.3% |
