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 5.29
Carbs (g)
Seeds 36.1
Flour 80.5
Fat (g)
Seeds 1.41
Flour 4.64
Fiber (g)
Seeds —
Flour 8.71
Quick answers
Which has more protein?
Seeds, cottonseed flour, low fat (glandless) — 49.8g vs 5.29g 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 | 7.33 g | -6% |
| Protein | 49.8 g | 5.29 g | +843% |
| Total lipid (fat) | 1.41 g | 4.64 g | -70% |
| Carbohydrate, by difference | 36.1 g | 80.5 g | -55% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.310 g | 0.689 g | -55% |
| Fatty acids, total monounsaturated | 0.221 g | 1.26 g | -82% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.40 mg | 4.05 mg | -41% |
| Thiamin (Vitamin B1) | 2.09 mg | — | |
| Riboflavin (Vitamin B2) | 0.396 mg | — | |
| Niacin (Vitamin B3) | 4.04 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.445 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.764 mg | — | |
| Biotin (Vitamin B7) | 228 ug | — | |
| 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 | 55.8 mg | +749% |
| Iron, Fe | 12.6 mg | 1.62 mg | +676% |
| Magnesium, Mg | 716 mg | 68.8 mg | +941% |
| Phosphorus, P | 1587 mg | 134 mg | +1083% |
| Potassium, K | 1761 mg | 1032 mg | +71% |
| Sodium, Na | 35.0 mg | 0 mg | |
| Zinc, Zn | 11.6 mg | 1.04 mg | +1018% |
| Copper, Cu | 1.17 mg | 0.581 mg | +102% |
| Manganese, Mn | 2.13 mg | 2.90 mg | -27% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1389 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 5.76 g | 2.30 g | +150% |
| 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 | 1.51 g | -62% |
| 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.
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