Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, cottonseed kernels, roasted (glandless) is higher in more vitamins & minerals
Calories (kcal)
Seeds 506
Flour —
Protein (g)
Seeds 32.6
Flour 26.2
Carbs (g)
Seeds 21.9
Flour 16.2
Fat (g)
Seeds 36.3
Flour 50.2
Fiber (g)
Seeds 5.50
Flour 9.27
Quick answers
Which has more protein?
Seeds, cottonseed kernels, roasted (glandless) — 32.6g vs 26.2g per 100g.
Which is more nutrient-dense?
Seeds, cottonseed kernels, roasted (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 | 506 kcal | — | |
| Macronutrients | |||
| Water | 4.65 g | 4.32 g | +8% |
| Protein | 32.6 g | 26.2 g | +24% |
| Total lipid (fat) | 36.3 g | 50.2 g | -28% |
| Carbohydrate, by difference | 21.9 g | 16.2 g | +35% |
| Fiber, total dietary | 5.50 g | 9.27 g | -41% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.70 g | — | |
| Fatty acids, total monounsaturated | 6.92 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.00 mg | — | |
| Thiamin (Vitamin B1) | 0.750 mg | 0.112 mg | +567% |
| Riboflavin (Vitamin B2) | 0.255 mg | 0.748 mg | -66% |
| Niacin (Vitamin B3) | 3.00 mg | 4.00 mg | -25% |
| Pantothenic acid (Vitamin B5) | 0.456 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.782 mg | 0.100 mg | +683% |
| Biotin (Vitamin B7) | 233 ug | 37.8 ug | +516% |
| 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 | 100 mg | 232 mg | -57% |
| Iron, Fe | 5.40 mg | 3.22 mg | +67% |
| Magnesium, Mg | 440 mg | 251 mg | +75% |
| Phosphorus, P | 800 mg | 512 mg | +56% |
| Potassium, K | 1350 mg | 667 mg | +102% |
| Sodium, Na | 25.0 mg | 0.894 mg | +2695% |
| Zinc, Zn | 6.00 mg | 2.80 mg | +115% |
| Copper, Cu | 1.20 mg | 0.975 mg | +23% |
| Manganese, Mn | 2.18 mg | 1.81 mg | +20% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2117 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 4.58 g | 2.96 g | +55% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 233 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 233 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 442 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.341 g | — | |
| SFA 16:0 (Palmitic acid) | 8.43 g | — | |
| SFA 18:0 (Stearic acid) | 0.853 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.256 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.61 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 18.1 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 17.9 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.069 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.492 g | — | |
| Threonine (EAA) | 1.21 g | — | |
| Isoleucine (EAA, BCAA) | 1.17 g | — | |
| Leucine (EAA, BCAA) | 2.23 g | — | |
| Lysine (EAA) | 1.65 g | — | |
| Methionine (EAA) | 0.529 g | — | |
| Cystine (conditionally essential) | 0.855 g | — | |
| Phenylalanine (EAA) | 2.03 g | — | |
| Tyrosine (conditionally essential) | 1.17 g | — | |
| Valine (EAA, BCAA) | 1.67 g | — | |
| Arginine (conditionally essential) | 4.40 g | — | |
| Histidine (EAA) | 1.03 g | — | |
| Alanine | 1.51 g | — | |
| Aspartic acid | 3.55 g | — | |
| Glutamic acid | 8.16 g | — | |
| Glycine (conditionally essential) | 1.58 g | — | |
| Proline (conditionally essential) | 1.39 g | — | |
| Serine | 1.63 g | — | |
| Alcohol, ethyl | 0 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 kernels, roasted (glandless) nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +2695% in Seeds, cottonseed kernels, roasted (glandless) Vitamin B-6 — Pyridoxine +683% in Seeds, cottonseed kernels, roasted (glandless) Thiamin (Vitamin B1) +567% in Seeds, cottonseed kernels, roasted (glandless) Biotin (Vitamin B7) +516% in Seeds, cottonseed kernels, roasted (glandless)
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.