Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Seeds 367
Flour —
Protein (g)
Seeds 8.62
Flour 26.2
Carbs (g)
Seeds 79.4
Flour 16.2
Fat (g)
Seeds 1.68
Flour 50.2
Fiber (g)
Seeds 14.9
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 8.62g 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 | 367 kcal | — | |
| Macronutrients | |||
| Water | 6.50 g | 4.32 g | +51% |
| Protein | 8.62 g | 26.2 g | -67% |
| Total lipid (fat) | 1.68 g | 50.2 g | -97% |
| Carbohydrate, by difference | 79.4 g | 16.2 g | +389% |
| Fiber, total dietary | 14.9 g | 9.27 g | +61% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.454 g | — | |
| Fatty acids, total monounsaturated | 0.214 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 46.6 mg | — | |
| Thiamin (Vitamin B1) | 0.030 mg | 0.112 mg | -73% |
| Riboflavin (Vitamin B2) | 0.140 mg | 0.748 mg | -81% |
| Niacin (Vitamin B3) | 2.10 mg | 4.00 mg | -47% |
| Pantothenic acid (Vitamin B5) | 1.88 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.685 mg | 0.100 mg | +586% |
| Biotin (Vitamin B7) | 113 ug | 37.8 ug | +199% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 11.0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 94.0 mg | 232 mg | -60% |
| Iron, Fe | 4.60 mg | 3.22 mg | +43% |
| Magnesium, Mg | 115 mg | 251 mg | -54% |
| Phosphorus, P | 178 mg | 512 mg | -65% |
| Potassium, K | 2011 mg | 667 mg | +202% |
| Sodium, Na | 53.0 mg | 0.894 mg | +5826% |
| Zinc, Zn | 1.91 mg | 2.80 mg | -32% |
| Copper, Cu | 2.45 mg | 0.975 mg | +152% |
| Manganese, Mn | 0.303 mg | 1.81 mg | -83% |
| Selenium, Se | 1.90 ug | 0.742 ug | +156% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 1536 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 3.81 g | 2.96 g | +29% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 113 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 113 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 216 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.301 g | — | |
| SFA 18:0 (Stearic acid) | 0.154 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.009 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.205 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.896 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.690 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.207 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.234 g | — | |
| Threonine (EAA) | 0.335 g | — | |
| Isoleucine (EAA, BCAA) | 0.488 g | — | |
| Leucine (EAA, BCAA) | 0.935 g | — | |
| Lysine (EAA) | 0.376 g | — | |
| Methionine (EAA) | 0.050 g | — | |
| Cystine (conditionally essential) | 0.135 g | — | |
| Phenylalanine (EAA) | 0.407 g | — | |
| Tyrosine (conditionally essential) | 0.634 g | — | |
| Valine (EAA, BCAA) | 0.834 g | — | |
| Arginine (conditionally essential) | 0.793 g | — | |
| Histidine (EAA) | 0.132 g | — | |
| Alanine | 0.392 g | — | |
| Aspartic acid | 0.951 g | — | |
| Glutamic acid | 5.21 g | — | |
| Glycine (conditionally essential) | 0.541 g | — | |
| Proline (conditionally essential) | 0.429 g | — | |
| Serine | 0.577 g | — | |
| Alcohol, ethyl | 0 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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