Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, almond is higher in more vitamins & minerals
Calories (kcal)
Seeds 217
Flour —
Protein (g)
Seeds 5.97
Flour 26.2
Carbs (g)
Seeds 46.3
Flour 16.2
Fat (g)
Seeds 0.990
Flour 50.2
Fiber (g)
Seeds —
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 5.97g 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 | 217 kcal | — | |
| Macronutrients | |||
| Water | 45.0 g | 4.32 g | +943% |
| Protein | 5.97 g | 26.2 g | -77% |
| Total lipid (fat) | 0.990 g | 50.2 g | -98% |
| Carbohydrate, by difference | 46.3 g | 16.2 g | +185% |
| Fiber, total dietary | — | 9.27 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.267 g | — | |
| Fatty acids, total monounsaturated | 0.126 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 27.4 mg | — | |
| Thiamin (Vitamin B1) | 0.055 mg | 0.112 mg | -51% |
| Riboflavin (Vitamin B2) | 0.055 mg | 0.748 mg | -93% |
| Niacin (Vitamin B3) | 0.880 mg | 4.00 mg | -78% |
| Pantothenic acid (Vitamin B5) | 1.10 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.403 mg | 0.100 mg | +303% |
| Biotin (Vitamin B7) | 66.0 ug | 37.8 ug | +74% |
| 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 | 98.0 mg | 232 mg | -58% |
| Iron, Fe | 2.09 mg | 3.22 mg | -35% |
| Magnesium, Mg | 68.0 mg | 251 mg | -73% |
| Phosphorus, P | 67.0 mg | 512 mg | -87% |
| Potassium, K | 1183 mg | 667 mg | +77% |
| Sodium, Na | 31.0 mg | 0.894 mg | +3366% |
| Zinc, Zn | 1.13 mg | 2.80 mg | -60% |
| Copper, Cu | 1.44 mg | 0.975 mg | +48% |
| Manganese, Mn | 0.178 mg | 1.81 mg | -90% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 908 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 1.76 g | 2.96 g | -41% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 66.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 66.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 248 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 16:0 (Palmitic acid) | 0.177 g | — | |
| SFA 18:0 (Stearic acid) | 0.090 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.005 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.121 g | — | |
| Fatty acids, total polyunsaturated | 0.527 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.406 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.122 g | — | |
| Tryptophan (EAA) | 0.162 g | — | |
| Threonine (EAA) | 0.232 g | — | |
| Isoleucine (EAA, BCAA) | 0.338 g | — | |
| Leucine (EAA, BCAA) | 0.647 g | — | |
| Lysine (EAA) | 0.260 g | — | |
| Methionine (EAA) | 0.035 g | — | |
| Cystine (conditionally essential) | 0.093 g | — | |
| Phenylalanine (EAA) | 0.282 g | — | |
| Tyrosine (conditionally essential) | 0.439 g | — | |
| Valine (EAA, BCAA) | 0.578 g | — | |
| Arginine (conditionally essential) | 0.549 g | — | |
| Histidine (EAA) | 0.091 g | — | |
| Alanine | 0.271 g | — | |
| Aspartic acid | 0.659 g | — | |
| Glutamic acid | 0.835 g | — | |
| Glycine (conditionally essential) | 0.375 g | — | |
| Proline (conditionally essential) | 0.297 g | — | |
| Serine | 0.400 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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