Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, safflower seed kernels, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 517
Flour —
Protein (g)
Seeds 16.2
Flour 26.2
Carbs (g)
Seeds 34.3
Flour 16.2
Fat (g)
Seeds 38.5
Flour 50.2
Fiber (g)
Seeds —
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 16.2g per 100g.
Which is more nutrient-dense?
Seeds, safflower seed kernels, dried 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 | 517 kcal | — | |
| Macronutrients | |||
| Water | 5.62 g | 4.32 g | +30% |
| Protein | 16.2 g | 26.2 g | -38% |
| Total lipid (fat) | 38.5 g | 50.2 g | -23% |
| Carbohydrate, by difference | 34.3 g | 16.2 g | +111% |
| Fiber, total dietary | — | 9.27 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.68 g | — | |
| Fatty acids, total monounsaturated | 4.85 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 1.16 mg | 0.112 mg | +934% |
| Riboflavin (Vitamin B2) | 0.415 mg | 0.748 mg | -44% |
| Niacin (Vitamin B3) | 2.28 mg | 4.00 mg | -43% |
| Pantothenic acid (Vitamin B5) | 4.03 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.17 mg | 0.100 mg | +1071% |
| Biotin (Vitamin B7) | 160 ug | 37.8 ug | +323% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 3.00 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 78.0 mg | 232 mg | -66% |
| Iron, Fe | 4.90 mg | 3.22 mg | +52% |
| Magnesium, Mg | 353 mg | 251 mg | +41% |
| Phosphorus, P | 644 mg | 512 mg | +26% |
| Potassium, K | 687 mg | 667 mg | +3% |
| Sodium, Na | 3.00 mg | 0.894 mg | +235% |
| Zinc, Zn | 5.05 mg | 2.80 mg | +81% |
| Copper, Cu | 1.75 mg | 0.975 mg | +79% |
| Manganese, Mn | 2.01 mg | 1.81 mg | +11% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2163 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 5.47 g | 2.96 g | +85% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 160 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 160 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 50.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.035 g | — | |
| SFA 16:0 (Palmitic acid) | 2.57 g | — | |
| SFA 18:0 (Stearic acid) | 0.921 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.037 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.81 g | — | |
| Fatty acids, total polyunsaturated | 28.2 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 28.1 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.111 g | — | |
| Tryptophan (EAA) | 0.183 g | — | |
| Threonine (EAA) | 0.586 g | — | |
| Isoleucine (EAA, BCAA) | 0.717 g | — | |
| Leucine (EAA, BCAA) | 1.15 g | — | |
| Lysine (EAA) | 0.534 g | — | |
| Methionine (EAA) | 0.284 g | — | |
| Cystine (conditionally essential) | 0.311 g | — | |
| Phenylalanine (EAA) | 0.806 g | — | |
| Tyrosine (conditionally essential) | 0.531 g | — | |
| Valine (EAA, BCAA) | 1.02 g | — | |
| Arginine (conditionally essential) | 1.75 g | — | |
| Histidine (EAA) | 0.452 g | — | |
| Alanine | 0.772 g | — | |
| Aspartic acid | 1.81 g | — | |
| Glutamic acid | 3.70 g | — | |
| Glycine (conditionally essential) | 1.01 g | — | |
| Proline (conditionally essential) | 0.726 g | — | |
| Serine | 0.812 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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