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  6. Flour vs. Walnut

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.

We used Wheat flour, white, all-purpose, enriched, bleached and Nuts, walnuts, english types in this comparison.

Infographic

Flour vs Walnut 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
:
7
Walnut
Walnut
Contains more Iron +59.5%
Contains more Selenium +591.8%
Contains more Calcium +553.3%
Contains more Magnesium +618.2%
Contains more Phosphorus +220.4%
Contains more Potassium +312.1%
Contains more Zinc +341.4%
Contains more Copper +1001.4%
Contains more Manganese +400.6%
Equal in Sodium - 2
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Contains more Iron +59.5%
Contains more Selenium +591.8%
Contains more Calcium +553.3%
Contains more Magnesium +618.2%
Contains more Phosphorus +220.4%
Contains more Potassium +312.1%
Contains more Zinc +341.4%
Contains more Copper +1001.4%
Contains more Manganese +400.6%
Equal in Sodium - 2

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
4
:
6
Walnut
Walnut
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +229.3%
Contains more Vitamin B3 +424.8%
Contains more Folate +86.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +30.1%
Contains more Vitamin B6 +1120.5%
Contains more Vitamin K +800%
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%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin B1 +130.2%
Contains more Vitamin B2 +229.3%
Contains more Vitamin B3 +424.8%
Contains more Folate +86.7%
Contains more Vitamin A +∞%
Contains more Vitamin E +1066.7%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +30.1%
Contains more Vitamin B6 +1120.5%
Contains more Vitamin K +800%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Walnut
Walnut
Contains more Carbs +456.6%
Contains more Water +192.9%
Contains more Protein +47.4%
Contains more Fats +6554.1%
Contains more Other +287%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Walnut
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 Carbs +456.6%
Contains more Water +192.9%
Contains more Protein +47.4%
Contains more Fats +6554.1%
Contains more Other +287%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Walnut
Walnut
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +10167.8%
Contains more Polyunsaturated fat +11322.3%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Contains less Saturated Fat -97.5%
Contains more Monounsaturated Fat +10167.8%
Contains more Polyunsaturated 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 Sodium Equal
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Walnut Opinion
Net carbs 73.61g 7.01g Flour
Protein 10.33g 15.23g Walnut
Fats 0.98g 65.21g Walnut
Carbs 76.31g 13.71g Flour
Calories 364kcal 654kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 0.27g 2.61g Flour
Fiber 2.7g 6.7g Walnut
Calcium 15mg 98mg Walnut
Iron 4.64mg 2.91mg Flour
Magnesium 22mg 158mg Walnut
Phosphorus 108mg 346mg Walnut
Potassium 107mg 441mg Walnut
Sodium 2mg 2mg
Zinc 0.7mg 3.09mg Walnut
Copper 0.144mg 1.586mg Walnut
Manganese 0.682mg 3.414mg Walnut
Selenium 33.9µg 4.9µg Flour
Vitamin A 0IU 20IU Walnut
Vitamin A RAE 0µg 1µg Walnut
Vitamin E 0.06mg 0.7mg Walnut
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 0.785mg 0.341mg Flour
Vitamin B2 0.494mg 0.15mg Flour
Vitamin B3 5.904mg 1.125mg Flour
Vitamin B5 0.438mg 0.57mg Walnut
Vitamin B6 0.044mg 0.537mg Walnut
Folate 183µg 98µg Flour
Vitamin K 0.3µg 2.7µg Walnut
Tryptophan 0.127mg 0.17mg Walnut
Threonine 0.281mg 0.596mg Walnut
Isoleucine 0.357mg 0.625mg Walnut
Leucine 0.71mg 1.17mg Walnut
Lysine 0.228mg 0.424mg Walnut
Methionine 0.183mg 0.236mg Walnut
Phenylalanine 0.52mg 0.711mg Walnut
Valine 0.415mg 0.753mg Walnut
Histidine 0.23mg 0.391mg Walnut
Saturated Fat 0.155g 6.126g Flour
Monounsaturated Fat 0.087g 8.933g Walnut
Polyunsaturated fat 0.413g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Walnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
50%
Flour
33%
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 Sodium?
?
The foods are relatively equal in Sodium (2 mg)
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. 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.