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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.

Infographic

Flour vs Walnut infographic
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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.
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%
Walnut
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
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%
~equal in Sodium ~2mg

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%
Walnut
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
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%
~equal in Vitamin D ~0µg
~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
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
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
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
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +10167.8%
Contains more Poly. FatPolyunsaturated fat +11322.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Flour Walnut 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Walnut
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
32%
Walnut
Minerals Daily Need Coverage Score
59%
Flour
152%
Walnut

Comparison summary

Which food is richer in minerals?
Walnut
Walnut is relatively richer in minerals
Which food is lower in glycemic index?
Walnut
Walnut is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 2.34g)
Which food is lower in Saturated fat?
Flour
Flour is lower in Saturated fat (difference - 5.971g)
Which food is cheaper?
Flour
Flour is cheaper (difference - $4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.