Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, chia seeds, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 486
Flour —
Protein (g)
Seeds 16.5
Flour 26.2
Carbs (g)
Seeds 42.1
Flour 16.2
Fat (g)
Seeds 30.7
Flour 50.2
Fiber (g)
Seeds 34.4
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 16.5g per 100g.
Which is more nutrient-dense?
Seeds, chia 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 | 486 kcal | — | |
| Macronutrients | |||
| Water | 5.80 g | 4.32 g | +34% |
| Protein | 16.5 g | 26.2 g | -37% |
| Total lipid (fat) | 30.7 g | 50.2 g | -39% |
| Carbohydrate, by difference | 42.1 g | 16.2 g | +159% |
| Fiber, total dietary | 34.4 g | 9.27 g | +271% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.33 g | — | |
| Fatty acids, total monounsaturated | 2.31 g | — | |
| Fatty acids, total trans | 0.140 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.60 mg | — | |
| Thiamin (Vitamin B1) | 0.620 mg | 0.112 mg | +451% |
| Riboflavin (Vitamin B2) | 0.170 mg | 0.748 mg | -77% |
| Niacin (Vitamin B3) | 8.83 mg | 4.00 mg | +121% |
| Vitamin B-6 — Pyridoxine | — | 0.100 mg | |
| Biotin (Vitamin B7) | 49.0 ug | 37.8 ug | +30% |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.500 mg | — | |
| Minerals | |||
| Calcium, Ca | 631 mg | 232 mg | +172% |
| Iron, Fe | 7.72 mg | 3.22 mg | +139% |
| Magnesium, Mg | 335 mg | 251 mg | +33% |
| Phosphorus, P | 860 mg | 512 mg | +68% |
| Potassium, K | 407 mg | 667 mg | -39% |
| Sodium, Na | 16.0 mg | 0.894 mg | +1689% |
| Zinc, Zn | 4.58 mg | 2.80 mg | +64% |
| Copper, Cu | 0.924 mg | 0.975 mg | -5% |
| Manganese, Mn | 2.72 mg | 1.81 mg | +50% |
| Selenium, Se | 55.2 ug | 0.742 ug | +7340% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2034 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 4.80 g | 2.96 g | +62% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 49.0 ug | — | |
| Vitamin A, IU | 54.0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.030 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.030 g | — | |
| SFA 16:0 (Palmitic acid) | 2.17 g | — | |
| SFA 17:0 (Margaric acid) | 0.063 g | — | |
| SFA 18:0 (Stearic acid) | 0.912 g | — | |
| SFA 20:0 (Arachidic acid) | 0.093 g | — | |
| SFA 22:0 (Behenic acid) | 0.032 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0.030 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.029 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 2.20 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.046 g | — | |
| Fatty acids, total polyunsaturated | 23.7 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.84 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 5.84 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 17.8 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 17.8 g | — | |
| Tryptophan (EAA) | 0.436 g | — | |
| Threonine (EAA) | 0.709 g | — | |
| Isoleucine (EAA, BCAA) | 0.801 g | — | |
| Leucine (EAA, BCAA) | 1.37 g | — | |
| Lysine (EAA) | 0.970 g | — | |
| Methionine (EAA) | 0.588 g | — | |
| Cystine (conditionally essential) | 0.407 g | — | |
| Phenylalanine (EAA) | 1.02 g | — | |
| Tyrosine (conditionally essential) | 0.563 g | — | |
| Valine (EAA, BCAA) | 0.950 g | — | |
| Arginine (conditionally essential) | 2.14 g | — | |
| Histidine (EAA) | 0.531 g | — | |
| Alanine | 1.04 g | — | |
| Aspartic acid | 1.69 g | — | |
| Glutamic acid | 3.50 g | — | |
| Glycine (conditionally essential) | 0.943 g | — | |
| Proline (conditionally essential) | 0.776 g | — | |
| Serine | 1.05 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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