Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Flour, chestnut is higher in more vitamins & minerals
Calories (kcal)
Seeds 89
Flour —
Protein (g)
Seeds 4.13
Flour 5.29
Carbs (g)
Seeds 17.3
Flour 80.5
Fat (g)
Seeds 0.530
Flour 4.64
Fiber (g)
Seeds —
Flour 8.71
Quick answers
Which has more protein?
Flour, chestnut — 5.29g vs 4.13g per 100g.
Which is more nutrient-dense?
Flour, chestnut 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 | 89 kcal | — | |
| Macronutrients | |||
| Water | 77.0 g | 7.33 g | +951% |
| Protein | 4.13 g | 5.29 g | -22% |
| Total lipid (fat) | 0.530 g | 4.64 g | -89% |
| Carbohydrate, by difference | 17.3 g | 80.5 g | -79% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.088 g | 0.689 g | -87% |
| Fatty acids, total monounsaturated | 0.104 g | 1.26 g | -92% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.05 mg | -100% |
| Thiamin (Vitamin B1) | 0.171 mg | — | |
| Riboflavin (Vitamin B2) | 0.040 mg | — | |
| Niacin (Vitamin B3) | 0.429 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.228 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.168 mg | — | |
| Biotin (Vitamin B7) | 28.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 1.00 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 44.0 mg | 55.8 mg | -21% |
| Iron, Fe | 0.950 mg | 1.62 mg | -41% |
| Magnesium, Mg | 56.0 mg | 68.8 mg | -19% |
| Phosphorus, P | 168 mg | 134 mg | +25% |
| Potassium, K | 367 mg | 1032 mg | -64% |
| Sodium, Na | 1.00 mg | 0 mg | |
| Zinc, Zn | 0.280 mg | 1.04 mg | -73% |
| Copper, Cu | 0.094 mg | 0.581 mg | -84% |
| Manganese, Mn | 0.621 mg | 2.90 mg | -79% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 372 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 1.07 g | 2.30 g | -53% |
| Folic acid (Vitamin B9 — synthetic) | 28.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 28.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 13.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.077 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.062 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.012 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.031 g | — | |
| Fatty acids, total polyunsaturated | 0.312 g | 1.51 g | -79% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.285 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.027 g | — | |
| Tryptophan (EAA) | 0.059 g | — | |
| Threonine (EAA) | 0.200 g | — | |
| Isoleucine (EAA, BCAA) | 0.205 g | — | |
| Leucine (EAA, BCAA) | 0.326 g | — | |
| Lysine (EAA) | 0.264 g | — | |
| Methionine (EAA) | 0.072 g | — | |
| Cystine (conditionally essential) | 0.054 g | — | |
| Phenylalanine (EAA) | 0.206 g | — | |
| Tyrosine (conditionally essential) | 0.100 g | — | |
| Valine (EAA, BCAA) | 0.266 g | — | |
| Arginine (conditionally essential) | 0.338 g | — | |
| Histidine (EAA) | 0.115 g | — | |
| Alanine | 0.239 g | — | |
| Aspartic acid | 0.505 g | — | |
| Glutamic acid | 0.957 g | — | |
| Glycine (conditionally essential) | 0.221 g | — | |
| Proline (conditionally essential) | 0.344 g | — | |
| Serine | 0.252 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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