Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, breadnut tree seeds, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 367
Flour —
Protein (g)
Seeds 8.62
Flour 5.29
Carbs (g)
Seeds 79.4
Flour 80.5
Fat (g)
Seeds 1.68
Flour 4.64
Fiber (g)
Seeds 14.9
Flour 8.71
Quick answers
Which has more protein?
Seeds, breadnut tree seeds, dried — 8.62g vs 5.29g per 100g.
Which is more nutrient-dense?
Seeds, breadnut tree seeds, dried 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 | 7.33 g | -11% |
| Protein | 8.62 g | 5.29 g | +63% |
| Total lipid (fat) | 1.68 g | 4.64 g | -64% |
| Carbohydrate, by difference | 79.4 g | 80.5 g | -1% |
| Fiber, total dietary | 14.9 g | 8.71 g | +71% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.454 g | 0.689 g | -34% |
| Fatty acids, total monounsaturated | 0.214 g | 1.26 g | -83% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 46.6 mg | 4.05 mg | +1051% |
| Thiamin (Vitamin B1) | 0.030 mg | — | |
| Riboflavin (Vitamin B2) | 0.140 mg | — | |
| Niacin (Vitamin B3) | 2.10 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.88 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.685 mg | — | |
| Biotin (Vitamin B7) | 113 ug | — | |
| 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 | 55.8 mg | +68% |
| Iron, Fe | 4.60 mg | 1.62 mg | +184% |
| Magnesium, Mg | 115 mg | 68.8 mg | +67% |
| Phosphorus, P | 178 mg | 134 mg | +33% |
| Potassium, K | 2011 mg | 1032 mg | +95% |
| Sodium, Na | 53.0 mg | 0 mg | |
| Zinc, Zn | 1.91 mg | 1.04 mg | +84% |
| Copper, Cu | 2.45 mg | 0.581 mg | +323% |
| Manganese, Mn | 0.303 mg | 2.90 mg | -90% |
| Selenium, Se | 1.90 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1536 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 3.81 g | 2.30 g | +66% |
| 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 | 1.51 g | -41% |
| 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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