Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, hemp seed, hulled is higher in more vitamins & minerals
Calories (kcal)
Seeds 553
Flour —
Protein (g)
Seeds 31.6
Flour 26.2
Carbs (g)
Seeds 8.67
Flour 16.2
Fat (g)
Seeds 48.8
Flour 50.2
Fiber (g)
Seeds 4.00
Flour 9.27
Quick answers
Which has more protein?
Seeds, hemp seed, hulled — 31.6g vs 26.2g per 100g.
Which is more nutrient-dense?
Seeds, hemp seed, hulled 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 | 553 kcal | — | |
| Macronutrients | |||
| Water | 4.96 g | 4.32 g | +15% |
| Protein | 31.6 g | 26.2 g | +20% |
| Total lipid (fat) | 48.8 g | 50.2 g | -3% |
| Carbohydrate, by difference | 8.67 g | 16.2 g | -47% |
| Fiber, total dietary | 4.00 g | 9.27 g | -57% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 4.60 g | — | |
| Fatty acids, total monounsaturated | 5.40 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.500 mg | — | |
| Thiamin (Vitamin B1) | 1.27 mg | 0.112 mg | +1033% |
| Riboflavin (Vitamin B2) | 0.285 mg | 0.748 mg | -62% |
| Niacin (Vitamin B3) | 9.20 mg | 4.00 mg | +130% |
| Vitamin B-6 — Pyridoxine | 0.600 mg | 0.100 mg | +501% |
| Biotin (Vitamin B7) | 110 ug | 37.8 ug | +191% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Carotene, beta | 7.00 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.800 mg | — | |
| Minerals | |||
| Calcium, Ca | 70.0 mg | 232 mg | -70% |
| Iron, Fe | 7.95 mg | 3.22 mg | +147% |
| Magnesium, Mg | 700 mg | 251 mg | +179% |
| Phosphorus, P | 1650 mg | 512 mg | +222% |
| Potassium, K | 1200 mg | 667 mg | +80% |
| Sodium, Na | 5.00 mg | 0.894 mg | +459% |
| Zinc, Zn | 9.90 mg | 2.80 mg | +254% |
| Copper, Cu | 1.60 mg | 0.975 mg | +64% |
| Manganese, Mn | 7.60 mg | 1.81 mg | +319% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2313 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 6.06 g | 2.96 g | +105% |
| Total Sugars | 1.50 g | — | |
| Sucrose | 0.850 g | — | |
| Glucose | 0.200 g | — | |
| Fructose | 0.310 g | — | |
| Lactose | 0.070 g | — | |
| Maltose | 0.070 g | — | |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 110 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 110 ug | — | |
| Vitamin A, IU | 11.0 IU | — | |
| SFA 16:0 (Palmitic acid) | 2.87 g | — | |
| SFA 18:0 (Stearic acid) | 1.24 g | — | |
| SFA 20:0 (Arachidic acid) | 0.312 g | — | |
| SFA 22:0 (Behenic acid) | 0.121 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.056 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.28 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 5.02 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.124 g | — | |
| Fatty acids, total polyunsaturated | 38.1 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 27.5 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 27.4 g | — | |
| PUFA 18:2 CLAs | 0.202 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 10.0 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 8.68 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 1.34 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.617 g | — | |
| Tryptophan (EAA) | 0.369 g | — | |
| Threonine (EAA) | 1.27 g | — | |
| Isoleucine (EAA, BCAA) | 1.29 g | — | |
| Leucine (EAA, BCAA) | 2.16 g | — | |
| Lysine (EAA) | 1.28 g | — | |
| Methionine (EAA) | 0.933 g | — | |
| Cystine (conditionally essential) | 0.672 g | — | |
| Phenylalanine (EAA) | 1.45 g | — | |
| Tyrosine (conditionally essential) | 1.26 g | — | |
| Valine (EAA, BCAA) | 1.78 g | — | |
| Arginine (conditionally essential) | 4.55 g | — | |
| Histidine (EAA) | 0.969 g | — | |
| Alanine | 1.53 g | — | |
| Aspartic acid | 3.66 g | — | |
| Glutamic acid | 6.27 g | — | |
| Glycine (conditionally essential) | 1.61 g | — | |
| Proline (conditionally essential) | 1.60 g | — | |
| Serine | 1.71 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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