Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, cottonseed flour, low fat (glandless) is higher in more vitamins & minerals
Calories (kcal)
Seeds 332
Flour —
Protein (g)
Seeds 49.8
Flour 26.2
Carbs (g)
Seeds 36.1
Flour 16.2
Fat (g)
Seeds 1.41
Flour 50.2
Fiber (g)
Seeds —
Flour 9.27
Quick answers
Which has more protein?
Seeds, cottonseed flour, low fat (glandless) — 49.8g vs 26.2g per 100g.
Which is more nutrient-dense?
Seeds, cottonseed flour, low fat (glandless) 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 | 332 kcal | — | |
| Macronutrients | |||
| Water | 6.90 g | 4.32 g | +60% |
| Protein | 49.8 g | 26.2 g | +90% |
| Total lipid (fat) | 1.41 g | 50.2 g | -97% |
| Carbohydrate, by difference | 36.1 g | 16.2 g | +122% |
| Fiber, total dietary | — | 9.27 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.310 g | — | |
| Fatty acids, total monounsaturated | 0.221 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.40 mg | — | |
| Thiamin (Vitamin B1) | 2.09 mg | 0.112 mg | +1757% |
| Riboflavin (Vitamin B2) | 0.396 mg | 0.748 mg | -47% |
| Niacin (Vitamin B3) | 4.04 mg | 4.00 mg | +1% |
| Pantothenic acid (Vitamin B5) | 0.445 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.764 mg | 0.100 mg | +665% |
| Biotin (Vitamin B7) | 228 ug | 37.8 ug | +503% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 22.0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 474 mg | 232 mg | +104% |
| Iron, Fe | 12.6 mg | 3.22 mg | +290% |
| Magnesium, Mg | 716 mg | 251 mg | +185% |
| Phosphorus, P | 1587 mg | 512 mg | +210% |
| Potassium, K | 1761 mg | 667 mg | +164% |
| Sodium, Na | 35.0 mg | 0.894 mg | +3813% |
| Zinc, Zn | 11.6 mg | 2.80 mg | +315% |
| Copper, Cu | 1.17 mg | 0.975 mg | +20% |
| Manganese, Mn | 2.13 mg | 1.81 mg | +17% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 1389 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 5.76 g | 2.96 g | +95% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 228 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 228 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 432 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.011 g | — | |
| SFA 16:0 (Palmitic acid) | 0.269 g | — | |
| SFA 18:0 (Stearic acid) | 0.027 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.008 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.211 g | — | |
| Fatty acids, total polyunsaturated | 0.577 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.570 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 g | — | |
| Tryptophan (EAA) | 0.752 g | — | |
| Threonine (EAA) | 1.84 g | — | |
| Isoleucine (EAA, BCAA) | 1.80 g | — | |
| Leucine (EAA, BCAA) | 3.40 g | — | |
| Lysine (EAA) | 2.53 g | — | |
| Methionine (EAA) | 0.809 g | — | |
| Cystine (conditionally essential) | 1.31 g | — | |
| Phenylalanine (EAA) | 3.10 g | — | |
| Tyrosine (conditionally essential) | 1.80 g | — | |
| Valine (EAA, BCAA) | 2.56 g | — | |
| Arginine (conditionally essential) | 6.73 g | — | |
| Histidine (EAA) | 1.57 g | — | |
| Alanine | 2.31 g | — | |
| Aspartic acid | 5.43 g | — | |
| Glutamic acid | 12.5 g | — | |
| Glycine (conditionally essential) | 2.42 g | — | |
| Proline (conditionally essential) | 2.13 g | — | |
| Serine | 2.49 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, cottonseed flour, low fat (glandless) nutrition facts Flour, almond nutrition facts Compare other foods →
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