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 5.29
Carbs (g)
Seeds 48.7
Flour 80.5
Fat (g)
Seeds 2.39
Flour 4.64
Fiber (g)
Seeds —
Flour 8.71
Quick answers
Which has more protein?
Seeds, safflower seed meal, partially defatted — 35.6g vs 5.29g 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 | 7.33 g | -13% |
| Protein | 35.6 g | 5.29 g | +574% |
| Total lipid (fat) | 2.39 g | 4.64 g | -48% |
| Carbohydrate, by difference | 48.7 g | 80.5 g | -39% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.207 g | 0.689 g | -70% |
| Fatty acids, total monounsaturated | 0.272 g | 1.26 g | -78% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.05 mg | -100% |
| Thiamin (Vitamin B1) | 1.15 mg | — | |
| Riboflavin (Vitamin B2) | 0.412 mg | — | |
| Niacin (Vitamin B3) | 2.27 mg | — | |
| Pantothenic acid (Vitamin B5) | 4.00 mg | — | |
| Vitamin B-6 — Pyridoxine | 1.16 mg | — | |
| Biotin (Vitamin B7) | 159 ug | — | |
| 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 | 55.8 mg | +38% |
| Iron, Fe | 4.86 mg | 1.62 mg | +200% |
| Magnesium, Mg | 350 mg | 68.8 mg | +409% |
| Phosphorus, P | 638 mg | 134 mg | +375% |
| Potassium, K | 68.0 mg | 1032 mg | -93% |
| Sodium, Na | 3.00 mg | 0 mg | |
| Zinc, Zn | 5.01 mg | 1.04 mg | +383% |
| Copper, Cu | 1.73 mg | 0.581 mg | +198% |
| Manganese, Mn | 2.00 mg | 2.90 mg | -31% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1431 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 6.85 g | 2.30 g | +198% |
| 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 | 1.51 g | +5% |
| 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, chestnut nutrition facts Compare other foods →
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