Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) is higher in more vitamins & minerals
Calories (kcal)
Seeds 607
Flour —
Protein (g)
Seeds 18.0
Flour 26.2
Carbs (g)
Seeds 17.9
Flour 16.2
Fat (g)
Seeds 56.4
Flour 50.2
Fiber (g)
Seeds 9.30
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 18.0g per 100g.
Which is more nutrient-dense?
Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) 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 | 607 kcal | — | |
| Macronutrients | |||
| Water | 3.00 g | 4.32 g | -30% |
| Protein | 18.0 g | 26.2 g | -32% |
| Total lipid (fat) | 56.4 g | 50.2 g | +12% |
| Carbohydrate, by difference | 17.9 g | 16.2 g | +10% |
| Fiber, total dietary | 9.30 g | 9.27 g | = |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.90 g | — | |
| Fatty acids, total monounsaturated | 21.3 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 1.59 mg | 0.112 mg | +1311% |
| Riboflavin (Vitamin B2) | 0.120 mg | 0.748 mg | -84% |
| Niacin (Vitamin B3) | 5.64 mg | 4.00 mg | +41% |
| Pantothenic acid (Vitamin B5) | 0.694 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.149 mg | 0.100 mg | +49% |
| Biotin (Vitamin B7) | 98.0 ug | 37.8 ug | +159% |
| 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 | 141 mg | 232 mg | -39% |
| Iron, Fe | 6.35 mg | 3.22 mg | +97% |
| Magnesium, Mg | 353 mg | 251 mg | +41% |
| Phosphorus, P | 790 mg | 512 mg | +54% |
| Potassium, K | 459 mg | 667 mg | -31% |
| Sodium, Na | 1.00 mg | 0.894 mg | +12% |
| Zinc, Zn | 10.4 mg | 2.80 mg | +274% |
| Copper, Cu | 1.49 mg | 0.975 mg | +53% |
| Manganese, Mn | 1.46 mg | 1.81 mg | -20% |
| Selenium, Se | — | 0.742 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2540 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 4.73 g | 2.96 g | +60% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 98.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 98.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 67.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.141 g | — | |
| SFA 16:0 (Palmitic acid) | 5.05 g | — | |
| SFA 18:0 (Stearic acid) | 2.37 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.169 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 21.0 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.079 g | — | |
| Fatty acids, total polyunsaturated | 24.7 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 24.3 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.427 g | — | |
| Tryptophan (EAA) | 0.393 g | — | |
| Threonine (EAA) | 0.745 g | — | |
| Isoleucine (EAA, BCAA) | 0.772 g | — | |
| Leucine (EAA, BCAA) | 1.38 g | — | |
| Lysine (EAA) | 0.576 g | — | |
| Methionine (EAA) | 0.593 g | — | |
| Cystine (conditionally essential) | 0.362 g | — | |
| Phenylalanine (EAA) | 0.951 g | — | |
| Tyrosine (conditionally essential) | 0.752 g | — | |
| Valine (EAA, BCAA) | 1.00 g | — | |
| Arginine (conditionally essential) | 2.66 g | — | |
| Histidine (EAA) | 0.528 g | — | |
| Alanine | 0.938 g | — | |
| Aspartic acid | 1.67 g | — | |
| Glutamic acid | 4.00 g | — | |
| Glycine (conditionally essential) | 1.23 g | — | |
| Proline (conditionally essential) | 0.819 g | — | |
| Serine | 0.979 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, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Thiamin (Vitamin B1) +1311% in Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) Zinc, Zn +274% in Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) Biotin (Vitamin B7) +159% in Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat) Iron, Fe +97% in Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)
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