Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, flaxseed is higher in more vitamins & minerals
Calories (kcal)
Seeds 534
Flour —
Protein (g)
Seeds 18.3
Flour 5.29
Carbs (g)
Seeds 28.9
Flour 80.5
Fat (g)
Seeds 42.2
Flour 4.64
Fiber (g)
Seeds 27.3
Flour 8.71
Quick answers
Which has more protein?
Seeds, flaxseed — 18.3g vs 5.29g per 100g.
Which is more nutrient-dense?
Seeds, flaxseed 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 | 534 kcal | — | |
| Macronutrients | |||
| Water | 6.96 g | 7.33 g | -5% |
| Protein | 18.3 g | 5.29 g | +246% |
| Total lipid (fat) | 42.2 g | 4.64 g | +809% |
| Carbohydrate, by difference | 28.9 g | 80.5 g | -64% |
| Fiber, total dietary | 27.3 g | 8.71 g | +213% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.66 g | 0.689 g | +432% |
| Fatty acids, total monounsaturated | 7.53 g | 1.26 g | +499% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.600 mg | 4.05 mg | -85% |
| Thiamin (Vitamin B1) | 1.64 mg | — | |
| Riboflavin (Vitamin B2) | 0.161 mg | — | |
| Niacin (Vitamin B3) | 3.08 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.985 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.473 mg | — | |
| Biotin (Vitamin B7) | 87.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 78.7 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.310 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 255 mg | 55.8 mg | +357% |
| Iron, Fe | 5.73 mg | 1.62 mg | +253% |
| Magnesium, Mg | 392 mg | 68.8 mg | +470% |
| Phosphorus, P | 642 mg | 134 mg | +378% |
| Potassium, K | 813 mg | 1032 mg | -21% |
| Sodium, Na | 30.0 mg | 0 mg | |
| Zinc, Zn | 4.34 mg | 1.04 mg | +318% |
| Copper, Cu | 1.22 mg | 0.581 mg | +110% |
| Manganese, Mn | 2.48 mg | 2.90 mg | -14% |
| Selenium, Se | 25.4 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2234 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 3.72 g | 2.30 g | +62% |
| Total Sugars | 1.55 g | — | |
| Sucrose | 1.15 g | — | |
| Glucose | 0.400 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 87.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 87.0 ug | — | |
| Betaine | 3.10 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 651 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 20.0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.350 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 4.30 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| 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) | 0.008 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.005 g | — | |
| SFA 16:0 (Palmitic acid) | 2.16 g | — | |
| SFA 17:0 (Margaric acid) | 0.018 g | — | |
| SFA 18:0 (Stearic acid) | 1.33 g | — | |
| SFA 20:0 (Arachidic acid) | 0.052 g | — | |
| SFA 22:0 (Behenic acid) | 0.052 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.031 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.024 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.36 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.067 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.013 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.064 g | — | |
| Fatty acids, total polyunsaturated | 28.7 g | 1.51 g | +1796% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.90 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 22.8 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 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 | — | |
| Stigmasterol | 11.0 mg | — | |
| Campesterol | 45.0 mg | — | |
| Beta-sitosterol | 90.0 mg | — | |
| Tryptophan (EAA) | 0.297 g | — | |
| Threonine (EAA) | 0.766 g | — | |
| Isoleucine (EAA, BCAA) | 0.896 g | — | |
| Leucine (EAA, BCAA) | 1.24 g | — | |
| Lysine (EAA) | 0.862 g | — | |
| Methionine (EAA) | 0.370 g | — | |
| Cystine (conditionally essential) | 0.340 g | — | |
| Phenylalanine (EAA) | 0.957 g | — | |
| Tyrosine (conditionally essential) | 0.493 g | — | |
| Valine (EAA, BCAA) | 1.07 g | — | |
| Arginine (conditionally essential) | 1.92 g | — | |
| Histidine (EAA) | 0.472 g | — | |
| Alanine | 0.925 g | — | |
| Aspartic acid | 2.05 g | — | |
| Glutamic acid | 4.04 g | — | |
| Glycine (conditionally essential) | 1.25 g | — | |
| Proline (conditionally essential) | 0.806 g | — | |
| Serine | 0.970 g | — | |
| Hydroxyproline | 0.175 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* 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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