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 5.29

Carbs (g)

Seeds 42.1
Flour 80.5

Fat (g)

Seeds 30.7
Flour 4.64

Fiber (g)

Seeds 34.4
Flour 8.71

Quick answers

Which has more protein?

Seeds, chia seeds, dried — 16.5g vs 5.29g 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
Energy
Energy 486 kcal —
Macronutrients
Water 5.80 g 7.33 g
Protein 16.5 g 5.29 g
Total lipid (fat) 30.7 g 4.64 g
Carbohydrate, by difference 42.1 g 80.5 g
Fiber, total dietary 34.4 g 8.71 g
Fats & Fatty Acids
Fatty acids, total saturated 3.33 g 0.689 g
Fatty acids, total monounsaturated 2.31 g 1.26 g
Fatty acids, total trans 0.140 g —
Cholesterol 0 mg —
Vitamins
Vitamin C, total ascorbic acid 1.60 mg 4.05 mg
Thiamin (Vitamin B1) 0.620 mg —
Riboflavin (Vitamin B2) 0.170 mg —
Niacin (Vitamin B3) 8.83 mg —
Biotin (Vitamin B7) 49.0 ug —
Vitamin B-12 — Cobalamin 0 ug —
Vitamin E (alpha-tocopherol) 0.500 mg —
Minerals
Calcium, Ca 631 mg 55.8 mg
Iron, Fe 7.72 mg 1.62 mg
Magnesium, Mg 335 mg 68.8 mg
Phosphorus, P 860 mg 134 mg
Potassium, K 407 mg 1032 mg
Sodium, Na 16.0 mg 0 mg
Zinc, Zn 4.58 mg 1.04 mg
Copper, Cu 0.924 mg 0.581 mg
Manganese, Mn 2.72 mg 2.90 mg
Selenium, Se 55.2 ug 0 ug
Other Nutrients
Energy (Atwater General Factors) — 385 kcal
Energy (Atwater Specific Factors) — 385 kcal
Energy 2034 kj —
Nitrogen — 0.998 g
Ash 4.80 g 2.30 g
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 1.51 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.

Seeds, chia seeds, dried nutrition facts Flour, chestnut nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +1031% in Seeds, chia seeds, dried Phosphorus, P +541% in Seeds, chia seeds, dried Magnesium, Mg +387% in Seeds, chia seeds, dried Iron, Fe +376% in Seeds, chia seeds, dried

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