Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Seeds 168
Flour —
Protein (g)
Seeds 5.30
Flour 26.2
Carbs (g)
Seeds 32.0
Flour 16.2
Fat (g)
Seeds 2.30
Flour 50.2
Fiber (g)
Seeds 4.80
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 5.30g per 100g.
Which is more nutrient-dense?
Flour, almond scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 168 kcal | — | |
| Macronutrients | |||
| Water | 59.3 g | 4.32 g | +1274% |
| Protein | 5.30 g | 26.2 g | -80% |
| Total lipid (fat) | 2.30 g | 50.2 g | -95% |
| Carbohydrate, by difference | 32.0 g | 16.2 g | +97% |
| Fiber, total dietary | 4.80 g | 9.27 g | -48% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.621 g | — | |
| Fatty acids, total monounsaturated | 0.293 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.10 mg | — | |
| Thiamin (Vitamin B1) | 0.290 mg | 0.112 mg | +158% |
| Riboflavin (Vitamin B2) | 0.170 mg | 0.748 mg | -77% |
| Niacin (Vitamin B3) | 5.30 mg | 4.00 mg | +33% |
| Pantothenic acid (Vitamin B5) | 0.816 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.298 mg | 0.100 mg | +198% |
| Biotin (Vitamin B7) | 49.0 ug | 37.8 ug | +30% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 12.0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 61.0 mg | 232 mg | -74% |
| Iron, Fe | 0.600 mg | 3.22 mg | -81% |
| Magnesium, Mg | 50.0 mg | 251 mg | -80% |
| Phosphorus, P | 124 mg | 512 mg | -76% |
| Potassium, K | 875 mg | 667 mg | +31% |
| Sodium, Na | 23.0 mg | 0.894 mg | +2472% |
| Zinc, Zn | 0.830 mg | 2.80 mg | -70% |
| Copper, Cu | 1.07 mg | 0.975 mg | +10% |
| Manganese, Mn | 0.132 mg | 1.81 mg | -93% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 703 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 1.10 g | 2.96 g | -63% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 49.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 49.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 238 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 16:0 (Palmitic acid) | 0.411 g | — | |
| SFA 18:0 (Stearic acid) | 0.210 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.012 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.281 g | — | |
| Fatty acids, total polyunsaturated | 1.23 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.942 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.283 g | — | |
| Tryptophan (EAA) | 0.088 g | — | |
| Threonine (EAA) | 0.276 g | — | |
| Isoleucine (EAA, BCAA) | 0.317 g | — | |
| Leucine (EAA, BCAA) | 0.403 g | — | |
| Lysine (EAA) | 0.408 g | — | |
| Methionine (EAA) | 0.069 g | — | |
| Cystine (conditionally essential) | 0.083 g | — | |
| Phenylalanine (EAA) | 0.571 g | — | |
| Tyrosine (conditionally essential) | 0.390 g | — | |
| Valine (EAA, BCAA) | 0.383 g | — | |
| Arginine (conditionally essential) | 0.354 g | — | |
| Histidine (EAA) | 0.148 g | — | |
| Alanine | 0.241 g | — | |
| Aspartic acid | 0.585 g | — | |
| Glutamic acid | 0.742 g | — | |
| Glycine (conditionally essential) | 0.333 g | — | |
| Proline (conditionally essential) | 0.264 g | — | |
| Serine | 0.355 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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