Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, safflower seed meal, partially defatted is higher in more vitamins & minerals
Calories (kcal)
Seeds 342
Flour —
Protein (g)
Seeds 35.6
Flour 26.2
Carbs (g)
Seeds 48.7
Flour 16.2
Fat (g)
Seeds 2.39
Flour 50.2
Fiber (g)
Seeds —
Flour 9.27
Quick answers
Which has more protein?
Seeds, safflower seed meal, partially defatted — 35.6g vs 26.2g per 100g.
Which is more nutrient-dense?
Seeds, safflower seed meal, partially defatted 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 | 342 kcal | — | |
| Macronutrients | |||
| Water | 6.41 g | 4.32 g | +49% |
| Protein | 35.6 g | 26.2 g | +36% |
| Total lipid (fat) | 2.39 g | 50.2 g | -95% |
| Carbohydrate, by difference | 48.7 g | 16.2 g | +200% |
| Fiber, total dietary | — | 9.27 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.207 g | — | |
| Fatty acids, total monounsaturated | 0.272 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 1.15 mg | 0.112 mg | +925% |
| Riboflavin (Vitamin B2) | 0.412 mg | 0.748 mg | -45% |
| Niacin (Vitamin B3) | 2.27 mg | 4.00 mg | -43% |
| Pantothenic acid (Vitamin B5) | 4.00 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.16 mg | 0.100 mg | +1062% |
| Biotin (Vitamin B7) | 159 ug | 37.8 ug | +320% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 2.00 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 77.0 mg | 232 mg | -67% |
| Iron, Fe | 4.86 mg | 3.22 mg | +51% |
| Magnesium, Mg | 350 mg | 251 mg | +39% |
| Phosphorus, P | 638 mg | 512 mg | +25% |
| Potassium, K | 68.0 mg | 667 mg | -90% |
| Sodium, Na | 3.00 mg | 0.894 mg | +235% |
| Zinc, Zn | 5.01 mg | 2.80 mg | +79% |
| Copper, Cu | 1.73 mg | 0.975 mg | +78% |
| Manganese, Mn | 2.00 mg | 1.81 mg | +10% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 1431 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 6.85 g | 2.96 g | +131% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 159 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 159 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 49.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.002 g | — | |
| SFA 16:0 (Palmitic acid) | 0.144 g | — | |
| SFA 18:0 (Stearic acid) | 0.052 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.002 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.270 g | — | |
| Fatty acids, total polyunsaturated | 1.58 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.58 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.006 g | — | |
| Tryptophan (EAA) | 0.403 g | — | |
| Threonine (EAA) | 1.29 g | — | |
| Isoleucine (EAA, BCAA) | 1.58 g | — | |
| Leucine (EAA, BCAA) | 2.54 g | — | |
| Lysine (EAA) | 1.18 g | — | |
| Methionine (EAA) | 0.625 g | — | |
| Cystine (conditionally essential) | 0.685 g | — | |
| Phenylalanine (EAA) | 1.77 g | — | |
| Tyrosine (conditionally essential) | 1.17 g | — | |
| Valine (EAA, BCAA) | 2.26 g | — | |
| Arginine (conditionally essential) | 3.85 g | — | |
| Histidine (EAA) | 0.995 g | — | |
| Alanine | 1.70 g | — | |
| Aspartic acid | 3.98 g | — | |
| Glutamic acid | 8.15 g | — | |
| Glycine (conditionally essential) | 2.22 g | — | |
| Proline (conditionally essential) | 1.60 g | — | |
| Serine | 1.79 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Seeds, safflower seed meal, partially defatted nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin B-6 — Pyridoxine +1062% in Seeds, safflower seed meal, partially defatted Thiamin (Vitamin B1) +925% in Seeds, safflower seed meal, partially defatted Biotin (Vitamin B7) +320% in Seeds, safflower seed meal, partially defatted Sodium, Na +235% in Seeds, safflower seed meal, partially defatted
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