Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Seeds 191
Flour —
Protein (g)
Seeds 7.40
Flour 5.29
Carbs (g)
Seeds 29.2
Flour 80.5
Fat (g)
Seeds 5.59
Flour 4.64
Fiber (g)
Seeds 5.20
Flour 8.71
Quick answers
Which has more protein?
Seeds, breadfruit seeds, raw — 7.40g vs 5.29g per 100g.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 191 kcal | — | |
| Macronutrients | |||
| Water | 56.3 g | 7.33 g | +668% |
| Protein | 7.40 g | 5.29 g | +40% |
| Total lipid (fat) | 5.59 g | 4.64 g | +21% |
| Carbohydrate, by difference | 29.2 g | 80.5 g | -64% |
| Fiber, total dietary | 5.20 g | 8.71 g | -40% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.51 g | 0.689 g | +119% |
| Fatty acids, total monounsaturated | 0.712 g | 1.26 g | -43% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.60 mg | 4.05 mg | +63% |
| Thiamin (Vitamin B1) | 0.482 mg | — | |
| Riboflavin (Vitamin B2) | 0.301 mg | — | |
| Niacin (Vitamin B3) | 0.438 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.877 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.320 mg | — | |
| Biotin (Vitamin B7) | 53.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 13.0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 36.0 mg | 55.8 mg | -35% |
| Iron, Fe | 3.67 mg | 1.62 mg | +126% |
| Magnesium, Mg | 54.0 mg | 68.8 mg | -21% |
| Phosphorus, P | 175 mg | 134 mg | +30% |
| Potassium, K | 941 mg | 1032 mg | -9% |
| Sodium, Na | 25.0 mg | 0 mg | |
| Zinc, Zn | 0.900 mg | 1.04 mg | -13% |
| Copper, Cu | 1.15 mg | 0.581 mg | +98% |
| Manganese, Mn | 0.142 mg | 2.90 mg | -95% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 799 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 1.50 g | 2.30 g | -35% |
| Folic acid (Vitamin B9 — synthetic) | 53.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 53.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 256 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 16:0 (Palmitic acid) | 0.999 g | — | |
| SFA 18:0 (Stearic acid) | 0.510 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.030 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.682 g | — | |
| Fatty acids, total polyunsaturated | 2.98 g | 1.51 g | +97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.29 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.687 g | — | |
| Tryptophan (EAA) | 0.123 g | — | |
| Threonine (EAA) | 0.385 g | — | |
| Isoleucine (EAA, BCAA) | 0.443 g | — | |
| Leucine (EAA, BCAA) | 0.563 g | — | |
| Lysine (EAA) | 0.570 g | — | |
| Methionine (EAA) | 0.096 g | — | |
| Cystine (conditionally essential) | 0.116 g | — | |
| Phenylalanine (EAA) | 0.797 g | — | |
| Tyrosine (conditionally essential) | 0.544 g | — | |
| Valine (EAA, BCAA) | 0.535 g | — | |
| Arginine (conditionally essential) | 0.494 g | — | |
| Histidine (EAA) | 0.207 g | — | |
| Alanine | 0.336 g | — | |
| Aspartic acid | 0.817 g | — | |
| Glutamic acid | 1.04 g | — | |
| Glycine (conditionally essential) | 0.465 g | — | |
| Proline (conditionally essential) | 0.369 g | — | |
| Serine | 0.496 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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