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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
32%
Minerals Daily Need Coverage Score
59%
152%
Comparison summary
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 72)
Which food is lower in Sugar?
Flour is lower in Sugar (difference - 2.34g)
Which food is lower in Saturated fat?
Flour is lower in Saturated fat (difference - 5.971g)
Which food is cheaper?
Flour is cheaper (difference - $4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (2 mg)
Which food is richer in vitamins?
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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.