Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, chestnut is higher in more vitamins & minerals
Calories (kcal)
Seeds 168
Flour —
Protein (g)
Seeds 5.30
Flour 5.29
Carbs (g)
Seeds 32.0
Flour 80.5
Fat (g)
Seeds 2.30
Flour 4.64
Fiber (g)
Seeds 4.80
Flour 8.71
Quick answers
Which has more protein?
Seeds, breadfruit seeds, boiled — 5.30g vs 5.29g per 100g.
Which is more nutrient-dense?
Flour, chestnut 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 | 7.33 g | +709% |
| Protein | 5.30 g | 5.29 g | = |
| Total lipid (fat) | 2.30 g | 4.64 g | -50% |
| Carbohydrate, by difference | 32.0 g | 80.5 g | -60% |
| Fiber, total dietary | 4.80 g | 8.71 g | -45% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.621 g | 0.689 g | -10% |
| Fatty acids, total monounsaturated | 0.293 g | 1.26 g | -77% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.10 mg | 4.05 mg | +51% |
| Thiamin (Vitamin B1) | 0.290 mg | — | |
| Riboflavin (Vitamin B2) | 0.170 mg | — | |
| Niacin (Vitamin B3) | 5.30 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.816 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.298 mg | — | |
| Biotin (Vitamin B7) | 49.0 ug | — | |
| 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 | 55.8 mg | +9% |
| Iron, Fe | 0.600 mg | 1.62 mg | -63% |
| Magnesium, Mg | 50.0 mg | 68.8 mg | -27% |
| Phosphorus, P | 124 mg | 134 mg | -8% |
| Potassium, K | 875 mg | 1032 mg | -15% |
| Sodium, Na | 23.0 mg | 0 mg | |
| Zinc, Zn | 0.830 mg | 1.04 mg | -20% |
| Copper, Cu | 1.07 mg | 0.581 mg | +84% |
| Manganese, Mn | 0.132 mg | 2.90 mg | -95% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 703 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 1.10 g | 2.30 g | -52% |
| 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 | 1.51 g | -19% |
| 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.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.