Flour vs. Cashews

Nutrition comparison of Flour and Cashews


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of flour versus cashews (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in flour and cashews:

  • Both flour and cashews are high in calories, carbohydrates, dietary fiber and protein.
  • Cashew has more thiamin and Vitamin B6.
  • Cashew is an excellent source of iron and potassium.
  • Flour has 20.8 times less sugar than cashew.
Detailed nutritional comparison of flour and cashews is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Cashews (Nuts, cashew nuts, raw) . Have a correction or suggestions? Shoot us an email.


Image of Flour src
Image of Cashews src

Calories and Carbs

calories

Both flour and cashews are high in calories. Cashew has 52% more calories than flour - flour has 364 calories per 100 grams and cashew has 553 calories.

For macronutrient ratios, flour is much heavier in carbs, much lighter in fat and similar to cashews for protein. Flour has a macronutrient ratio of 12:86:2 and for cashews, 13:21:67 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flour Cashews
Protein 12% 13%
Carbohydrates 86% 21%
Fat 2% 67%
Alcohol ~ ~

carbohydrates

Both flour and cashews are high in carbohydrates. Flour has 153% more carbohydrates than cashew - flour has 76.3g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.

dietary fiber

Both flour and cashews are high in dietary fiber. Cashew has 22% more dietary fiber than flour - flour has 2.7g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.

sugar

Flour has 20.8 times less sugar than cashew - flour has 0.27g of sugar per 100 grams and cashew has 5.9g of sugar.

Protein

protein

Both flour and cashews are high in protein. Cashew has 76% more protein than flour - flour has 10.3g of protein per 100 grams and cashew has 18.2g of protein.

Fat

saturated fat

Cashew is high in saturated fat and flour has 98% less saturated fat than cashew - flour has 0.16g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.

Vitamins

Vitamin C

Cashews and flour contain similar amounts of Vitamin C - cashew has 0.5mg of Vitamin C per 100 grams and flour does not contain significant amounts.

Vitamin E

Flour and cashews contain similar amounts of Vitamin E - flour has 0.06mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.

Vitamin K

Cashew has 112 times more Vitamin K than flour - flour has 0.3ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.

The B Vitamins

Cashew has more thiamin and Vitamin B6. Both flour and cashews contain significant amounts of riboflavin, niacin, pantothenic acid and folate.

Flour Cashews
Thiamin 0.12 MG 0.423 MG
Riboflavin 0.04 MG 0.058 MG
Niacin 1.25 MG 1.062 MG
Pantothenic acid 0.438 MG 0.864 MG
Vitamin B6 0.044 MG 0.417 MG
Folate 26 UG 25 UG

Minerals

calcium

Cashew has 147% more calcium than flour - flour has 15mg of calcium per 100 grams and cashew has 37mg of calcium.

iron

Cashew is an excellent source of iron and it has 471% more iron than flour - flour has 1.2mg of iron per 100 grams and cashew has 6.7mg of iron.

potassium

Cashew is an excellent source of potassium and it has 517% more potassium than flour - flour has 107mg of potassium per 100 grams and cashew has 660mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both flour and cashews contain significant amounts of lutein + zeaxanthin.

Flour Cashews
lutein + zeaxanthin 18 UG 22 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, cashew has more alpha linoleic acid (ALA) than flour per 100 grams.

Flour Cashews
alpha linoleic acid 0.022 G 0.062 G
Total 0.022 G 0.062 G

omega 6s

Comparing omega-6 fatty acids, cashew has more linoleic acid than flour per 100 grams.

Flour Cashews
linoleic acid 0.391 G 7.782 G
other omega 6 ~ 0.266 G
Total 0.391 G 8.048 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Flour (Wheat flour, white, all-purpose, unenriched) and Cashews (Nuts, cashew nuts, raw) .

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G Water G
G Starch G
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FAQ

Does flour or cashews contain more calories in 100 grams?
Both flour and cashews are high in calories. Cashew has 50% more calories than flour - flour has 364 calories in 100g and cashew has 553 calories.

Does flour or cashews have more carbohydrates?
By weight, both flour and cashews are high in carbohydrates. flour has 150% more carbohydrates than cashew - flour has 76.3g of carbs for 100g and cashew has 30.2g of carbohydrates.

Does flour or cashews contain more iron?
Cashew is an abundant source of iron and it has 470% more iron than flour - flour has 1.2mg of iron in 100 grams and cashew has 6.7mg of iron.

Does flour or cashews contain more potassium?
Cashew is a rich source of potassium and it has 520% more potassium than flour - flour has 107mg of potassium in 100 grams and cashew has 660mg of potassium.