Flour vs Seeds
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Calories (kcal)
Flour 366
Seeds 333
Protein (g)
Flour 51.1
Seeds 50.1
Carbs (g)
Flour 32.9
Seeds 35.5
Fat (g)
Flour 3.33
Seeds 1.75
Fiber (g)
Flour —
Seeds —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 50.1g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 vs 366 kcal per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Flour | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 366 kcal | 333 kcal | +10% |
| Macronutrients | |||
| Water | 6.24 g | 7.10 g | -12% |
| Protein | 51.1 g | 50.1 g | +2% |
| Total lipid (fat) | 3.33 g | 1.75 g | +90% |
| Carbohydrate, by difference | 32.9 g | 35.5 g | -7% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.201 g | |
| Fatty acids, total monounsaturated | — | 0.543 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.542 mg | 2.52 mg | -78% |
| Riboflavin (Vitamin B2) | 0.298 mg | 0.269 mg | +11% |
| Niacin (Vitamin B3) | 3.43 mg | 12.5 mg | -73% |
| Pantothenic acid (Vitamin B5) | — | 2.74 mg | |
| Vitamin B-6 — Pyridoxine | 0.618 mg | 0.142 mg | +335% |
| Biotin (Vitamin B7) | — | 29.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 3.00 ug | |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 338 mg | 149 mg | +127% |
| Iron, Fe | 7.34 mg | 14.2 mg | -48% |
| Magnesium, Mg | 313 mg | 338 mg | -7% |
| Phosphorus, P | 726 mg | 757 mg | -4% |
| Potassium, K | 2480 mg | 397 mg | +525% |
| Sodium, Na | 2.00 mg | 39.0 mg | -95% |
| Zinc, Zn | 4.44 mg | 10.0 mg | -56% |
| Copper, Cu | 1.51 mg | 1.42 mg | +6% |
| Manganese, Mn | 3.81 mg | 1.40 mg | +173% |
| Selenium, Se | 45.8 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 366 kcal | — | |
| Energy (Atwater Specific Factors) | 339 kcal | — | |
| Energy | 1530 kj | 1393 kj | +10% |
| Nitrogen | 8.18 g | — | |
| Ash | 6.45 g | 5.50 g | +17% |
| Total dietary fiber (AOAC 2011.25) | 24.3 g | — | |
| Molybdenum, Mo | 211 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 29.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 29.0 ug | |
| Betaine | 2.80 mg | — | |
| Retinol | — | 0 ug | |
| Vitamin A, IU | — | 64.0 IU | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 14:0 (Myristic acid) | — | 0.004 g | |
| SFA 16:0 (Palmitic acid) | — | 0.128 g | |
| SFA 18:0 (Stearic acid) | — | 0.060 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.004 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 0.536 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.002 g | |
| Fatty acids, total polyunsaturated | — | 0.630 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 0.618 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.011 g | |
| Tryptophan (EAA) | 0.616 g | 1.10 g | -44% |
| Threonine (EAA) | 1.97 g | 2.08 g | -5% |
| Isoleucine (EAA, BCAA) | 2.31 g | 2.16 g | +7% |
| Leucine (EAA, BCAA) | 4.11 g | 3.84 g | +7% |
| Lysine (EAA) | 3.06 g | 1.61 g | +90% |
| Methionine (EAA) | 0.622 g | 1.66 g | -62% |
| Cystine (conditionally essential) | — | 1.01 g | |
| Phenylalanine (EAA) | 2.86 g | 2.66 g | +8% |
| Tyrosine (conditionally essential) | 1.74 g | 2.10 g | -17% |
| Valine (EAA, BCAA) | 2.31 g | 2.80 g | -18% |
| Arginine (conditionally essential) | 3.93 g | 7.44 g | -47% |
| Histidine (EAA) | 1.27 g | 1.48 g | -14% |
| Alanine | 2.86 g | 2.62 g | +9% |
| Aspartic acid | 4.98 g | 4.65 g | +7% |
| Glutamic acid | 9.08 g | 11.2 g | -19% |
| Glycine (conditionally essential) | 1.79 g | 3.43 g | -48% |
| Proline (conditionally essential) | 2.84 g | 2.29 g | +24% |
| Serine | 2.70 g | 2.73 g | -1% |
| Hydroxyproline | 0.176 g | — | |
| Cysteine | 1.01 g | — | |
| Daidzein | 64.5 mg | — | |
| Genistein | 87.3 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 7.00 mg | — | |
| Choline from phosphatidylcholine | 63.0 mg | — | |
| Choline from phosphocholine | 1.50 mg | — | |
| Choline from sphingomyelin | 0.800 mg | — | |
| Free Choline | 120 mg | — | |
| Total Choline | 190 mg | — | |
| Isoflavones | |||
| Total isoflavones | 151 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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