Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, cottonseed meal, partially defatted (glandless) is higher in more vitamins & minerals
Calories (kcal)
Seeds 367
Flour —
Protein (g)
Seeds 49.1
Flour 5.29
Carbs (g)
Seeds 38.4
Flour 80.5
Fat (g)
Seeds 4.77
Flour 4.64
Fiber (g)
Seeds —
Flour 8.71
Quick answers
Which has more protein?
Seeds, cottonseed meal, partially defatted (glandless) — 49.1g vs 5.29g per 100g.
Which is more nutrient-dense?
Seeds, cottonseed meal, partially defatted (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 | 367 kcal | — | |
| Macronutrients | |||
| Water | 1.20 g | 7.33 g | -84% |
| Protein | 49.1 g | 5.29 g | +829% |
| Total lipid (fat) | 4.77 g | 4.64 g | +3% |
| Carbohydrate, by difference | 38.4 g | 80.5 g | -52% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.21 g | 0.689 g | +75% |
| Fatty acids, total monounsaturated | 0.861 g | 1.26 g | -31% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.50 mg | 4.05 mg | -38% |
| Thiamin (Vitamin B1) | 2.22 mg | — | |
| Riboflavin (Vitamin B2) | 0.420 mg | — | |
| Niacin (Vitamin B3) | 4.29 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.472 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.811 mg | — | |
| Biotin (Vitamin B7) | 242 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 23.0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 504 mg | 55.8 mg | +803% |
| Iron, Fe | 13.4 mg | 1.62 mg | +724% |
| Magnesium, Mg | 760 mg | 68.8 mg | +1005% |
| Phosphorus, P | 1684 mg | 134 mg | +1155% |
| Potassium, K | 1869 mg | 1032 mg | +81% |
| Sodium, Na | 37.0 mg | 0 mg | |
| Zinc, Zn | 12.3 mg | 1.04 mg | +1087% |
| Copper, Cu | 0.001 mg | 0.581 mg | -100% |
| Manganese, Mn | 2.26 mg | 2.90 mg | -22% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1536 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 6.50 g | 2.30 g | +182% |
| Folic acid (Vitamin B9 — synthetic) | 242 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 242 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 458 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.042 g | — | |
| SFA 16:0 (Palmitic acid) | 1.05 g | — | |
| SFA 18:0 (Stearic acid) | 0.106 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.032 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.823 g | — | |
| Fatty acids, total polyunsaturated | 2.25 g | 1.51 g | +48% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.22 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | — | |
| Tryptophan (EAA) | 0.741 g | — | |
| Threonine (EAA) | 1.82 g | — | |
| Isoleucine (EAA, BCAA) | 1.77 g | — | |
| Leucine (EAA, BCAA) | 3.35 g | — | |
| Lysine (EAA) | 2.49 g | — | |
| Methionine (EAA) | 0.797 g | — | |
| Cystine (conditionally essential) | 1.29 g | — | |
| Phenylalanine (EAA) | 3.06 g | — | |
| Tyrosine (conditionally essential) | 1.77 g | — | |
| Valine (EAA, BCAA) | 2.52 g | — | |
| Arginine (conditionally essential) | 6.63 g | — | |
| Histidine (EAA) | 1.55 g | — | |
| Alanine | 2.28 g | — | |
| Aspartic acid | 5.34 g | — | |
| Glutamic acid | 12.3 g | — | |
| Glycine (conditionally essential) | 2.38 g | — | |
| Proline (conditionally essential) | 2.09 g | — | |
| Serine | 2.45 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 meal, partially defatted (glandless) nutrition facts Flour, chestnut nutrition facts Compare other foods →
Dig deeper — biggest differences
Phosphorus, P +1155% in Seeds, cottonseed meal, partially defatted (glandless) Zinc, Zn +1087% in Seeds, cottonseed meal, partially defatted (glandless) Magnesium, Mg +1005% in Seeds, cottonseed meal, partially defatted (glandless) Protein +829% in Seeds, cottonseed meal, partially defatted (glandless)
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