Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, pumpkin and squash seeds, whole, roasted, with salt added is higher in more vitamins & minerals
Calories (kcal)
Seeds 446
Flour —
Protein (g)
Seeds 18.5
Flour 5.29
Carbs (g)
Seeds 53.8
Flour 80.5
Fat (g)
Seeds 19.4
Flour 4.64
Fiber (g)
Seeds 18.4
Flour 8.71
Quick answers
Which has more protein?
Seeds, pumpkin and squash seeds, whole, roasted, with salt added — 18.5g vs 5.29g per 100g.
Which is more nutrient-dense?
Seeds, pumpkin and squash seeds, whole, roasted, with salt added 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 | 446 kcal | — | |
| Macronutrients | |||
| Water | 4.50 g | 7.33 g | -39% |
| Protein | 18.5 g | 5.29 g | +251% |
| Total lipid (fat) | 19.4 g | 4.64 g | +318% |
| Carbohydrate, by difference | 53.8 g | 80.5 g | -33% |
| Fiber, total dietary | 18.4 g | 8.71 g | +111% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.67 g | 0.689 g | +433% |
| Fatty acids, total monounsaturated | 6.03 g | 1.26 g | +380% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.300 mg | 4.05 mg | -93% |
| Thiamin (Vitamin B1) | 0.034 mg | — | |
| Riboflavin (Vitamin B2) | 0.052 mg | — | |
| Niacin (Vitamin B3) | 0.286 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.056 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.037 mg | — | |
| Biotin (Vitamin B7) | 9.00 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 39.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 3.00 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 55.0 mg | 55.8 mg | -1% |
| Iron, Fe | 3.31 mg | 1.62 mg | +104% |
| Magnesium, Mg | 262 mg | 68.8 mg | +281% |
| Phosphorus, P | 92.0 mg | 134 mg | -31% |
| Potassium, K | 919 mg | 1032 mg | -11% |
| Sodium, Na | 2541 mg | 0 mg | |
| Zinc, Zn | 10.3 mg | 1.04 mg | +892% |
| Copper, Cu | 0.690 mg | 0.581 mg | +19% |
| Manganese, Mn | 0.496 mg | 2.90 mg | -83% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1866 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 3.80 g | 2.30 g | +65% |
| Folic acid (Vitamin B9 — synthetic) | 9.00 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 9.00 ug | — | |
| Betaine | 0.300 mg | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 62.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 12:0 (Lauric acid) | 0.019 g | — | |
| SFA 14:0 (Myristic acid) | 0.022 g | — | |
| SFA 16:0 (Palmitic acid) | 2.37 g | — | |
| SFA 18:0 (Stearic acid) | 1.19 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.042 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.99 g | — | |
| Fatty acids, total polyunsaturated | 8.84 g | 1.51 g | +484% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 8.76 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.077 g | — | |
| Tryptophan (EAA) | 0.326 g | — | |
| Threonine (EAA) | 0.683 g | — | |
| Isoleucine (EAA, BCAA) | 0.956 g | — | |
| Leucine (EAA, BCAA) | 1.57 g | — | |
| Lysine (EAA) | 1.39 g | — | |
| Methionine (EAA) | 0.417 g | — | |
| Cystine (conditionally essential) | 0.228 g | — | |
| Phenylalanine (EAA) | 0.924 g | — | |
| Tyrosine (conditionally essential) | 0.770 g | — | |
| Valine (EAA, BCAA) | 1.49 g | — | |
| Arginine (conditionally essential) | 3.05 g | — | |
| Histidine (EAA) | 0.515 g | — | |
| Alanine | 0.875 g | — | |
| Aspartic acid | 1.87 g | — | |
| Glutamic acid | 3.26 g | — | |
| Glycine (conditionally essential) | 1.36 g | — | |
| Proline (conditionally essential) | 0.756 g | — | |
| Serine | 0.868 g | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.60 mg | — | |
| Choline from phosphatidylcholine | 18.0 mg | — | |
| Choline from phosphocholine | 3.80 mg | — | |
| Choline from sphingomyelin | 0.400 mg | — | |
| Free Choline | 13.0 mg | — | |
| Total Choline | 39.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Seeds, pumpkin and squash seeds, whole, roasted, with salt added nutrition facts Flour, chestnut nutrition facts Compare other foods →
Dig deeper — biggest differences
Zinc, Zn +892% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added Magnesium, Mg +281% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added Protein +251% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added Fiber, total dietary +111% in Seeds, pumpkin and squash seeds, whole, roasted, with salt added
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