Flour, Almond vs Seeds, Whole: Nutrition Comparison
Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.
Key differences
- Flour, Almond has more calories; Seeds, Whole is lower in calories.
- Flour, Almond has more protein per 100 g.
- Seeds, Whole is notably higher in dietary fiber.
- Flour, Almond is notably higher in calcium.
Nutrient comparison (per 100 g)
| Nutrient | Flour, Almond | Seeds, Whole |
|---|---|---|
| Calories | 622 kcal | 446 kcal |
| Protein | 26.2 g | 18.6 g |
| Total Fat | 50.2 g | 19.4 g |
| Saturated Fat | — | 3.7 g |
| Carbohydrate | 16.3 g | 53.8 g |
| Dietary Fiber | 9.3 g | 18.4 g |
| Total Sugars | — | — |
| Sodium | 0.9 mg | 18 mg |
| Potassium | 666.8 mg | 919 mg |
| Calcium | 232.3 mg | 55 mg |
| Iron | 3.2 mg | 3.3 mg |
| Magnesium | 251.1 mg | 262 mg |
| Vitamin C | — | 0.3 mg |
| Vitamin A | — | 3 mcg |
| Vitamin D | — | 0 mcg |
| Cholesterol | — | 0 mg |
Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.
Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.
Flour, Almond
- Protein 17.4%
- Fat 74.9%
- Carbs 7.7%
Seeds, Whole
- Protein 17.4%
- Fat 40.9%
- Carbs 41.7%
Frequently asked questions
- Which has more calories, Flour, Almond or Seeds, Whole?
- Per 100 g: Flour, Almond has 622 kcal, Seeds, Whole has 446 kcal.
- Which has more protein, Flour, Almond or Seeds, Whole?
- Per 100 g: Flour, Almond has 26.2 g of protein, Seeds, Whole has 18.6 g.
Compare with other foods
Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.