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  6. Flour vs. Almonds

Flour vs. Almonds — In-Depth Nutrition Comparison

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Important differences between flour and almonds

  • Flour has more selenium, vitamin B1, and folate; however, almonds are richer in vitamin E, copper, manganese, magnesium, phosphorus, vitamin B2, and fiber.
  • Almonds' daily need coverage for vitamin E is 170% more.
  • Flour contains 8 times more selenium than almonds. Flour contains 33.9µg of selenium, while almonds contain 4.1µg.
  • Flour has a higher glycemic index. The glycemic index of flour is 72, while the glycemic index of almonds is 0.

The food varieties used in the comparison are Wheat flour, white, all-purpose, enriched, bleached and Nuts, almonds.

Infographic

Flour vs Almonds 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 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more IronIron +25.1%
Contains more SeleniumSelenium +726.8%
Contains more MagnesiumMagnesium +1127.3%
Contains more CalciumCalcium +1693.3%
Contains more PotassiumPotassium +585%
Contains more CopperCopper +616%
Contains more ZincZinc +345.7%
Contains more PhosphorusPhosphorus +345.4%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +219.5%

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
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin B1Vitamin B1 +282.9%
Contains more Vitamin B3Vitamin B3 +63.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +315.9%
Contains more Vitamin EVitamin E +42616.7%
Contains more Vitamin B2Vitamin B2 +130.4%
Contains more Vitamin B6Vitamin B6 +211.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B5 ~0.471mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flour Almonds DV% diff.
Vitamin E 0.06mg 25.63mg 170%
Copper 0.144mg 1.031mg 99%
Monounsaturated fat 0.087g 31.551g 79%
Polyunsaturated fat 0.413g 12.329g 79%
Fats 0.98g 49.93g 75%
Manganese 0.682mg 2.179mg 65%
Magnesium 22mg 270mg 59%
Selenium 33.9µg 4.1µg 54%
Phosphorus 108mg 481mg 53%
Vitamin B2 0.494mg 1.138mg 50%
Vitamin B1 0.785mg 0.205mg 48%
Fiber 2.7g 12.5g 39%
Folate 183µg 44µg 35%
Calcium 15mg 269mg 25%
Protein 10.33g 21.15g 22%
Zinc 0.7mg 3.12mg 22%
Carbs 76.31g 21.55g 18%
Potassium 107mg 733mg 18%
Saturated fat 0.155g 3.802g 17%
Vitamin B3 5.904mg 3.618mg 14%
Iron 4.64mg 3.71mg 12%
Calories 364kcal 579kcal 11%
Choline 10.4mg 52.1mg 8%
Vitamin B6 0.044mg 0.137mg 7%
Vitamin B5 0.438mg 0.471mg 1%
Protein per 100 calories 2.8g 3.7g N/A
Calories per 10 g protein 352kcal 274kcal N/A
Weight per 100 calories 27g 17g N/A
Unsaturated / Saturated Fat ratio 3.2 12 N/A
Net carbs 73.61g 9.05g N/A
Sugar 0.27g 4.35g N/A
Starch 0.72g 0%
Sodium 2mg 1mg 0%
Vitamin K 0.3µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.127mg 0.211mg 0%
Threonine 0.281mg 0.601mg 0%
Isoleucine 0.357mg 0.751mg 0%
Leucine 0.71mg 1.473mg 0%
Lysine 0.228mg 0.568mg 0%
Methionine 0.183mg 0.157mg 0%
Phenylalanine 0.52mg 1.132mg 0%
Valine 0.415mg 0.855mg 0%
Histidine 0.23mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g 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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +254.1%
Contains more WaterWater +170.3%
Contains more ProteinProtein +104.7%
Contains more FatsFats +4994.9%
Contains more OtherOther +543.5%

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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -95.9%
Contains more Mono. FatMonounsaturated fat +36165.5%
Contains more Poly. FatPolyunsaturated fat +2885.2%

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.