Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sunflower seed flour, partially defatted is higher in more vitamins & minerals
Calories (kcal)
Seeds 326
Flour —
Protein (g)
Seeds 48.1
Flour 5.29
Carbs (g)
Seeds 35.8
Flour 80.5
Fat (g)
Seeds 1.61
Flour 4.64
Fiber (g)
Seeds 5.20
Flour 8.71
Quick answers
Which has more protein?
Seeds, sunflower seed flour, partially defatted — 48.1g vs 5.29g per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed flour, 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 | 326 kcal | — | |
| Macronutrients | |||
| Water | 7.47 g | 7.33 g | +2% |
| Protein | 48.1 g | 5.29 g | +809% |
| Total lipid (fat) | 1.61 g | 4.64 g | -65% |
| Carbohydrate, by difference | 35.8 g | 80.5 g | -55% |
| Fiber, total dietary | 5.20 g | 8.71 g | -40% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.138 g | 0.689 g | -80% |
| Fatty acids, total monounsaturated | 0.252 g | 1.26 g | -80% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | 4.05 mg | -68% |
| Thiamin (Vitamin B1) | 3.19 mg | — | |
| Riboflavin (Vitamin B2) | 0.266 mg | — | |
| Niacin (Vitamin B3) | 7.31 mg | — | |
| Pantothenic acid (Vitamin B5) | 6.59 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.753 mg | — | |
| Biotin (Vitamin B7) | 222 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 | 114 mg | 55.8 mg | +104% |
| Iron, Fe | 6.62 mg | 1.62 mg | +308% |
| Magnesium, Mg | 346 mg | 68.8 mg | +403% |
| Phosphorus, P | 689 mg | 134 mg | +413% |
| Potassium, K | 67.0 mg | 1032 mg | -94% |
| Sodium, Na | 3.00 mg | 0 mg | |
| Zinc, Zn | 4.95 mg | 1.04 mg | +377% |
| Copper, Cu | 1.71 mg | 0.581 mg | +195% |
| Manganese, Mn | 1.98 mg | 2.90 mg | -32% |
| Selenium, Se | 58.2 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1364 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 7.04 g | 2.30 g | +206% |
| Folic acid (Vitamin B9 — synthetic) | 222 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 222 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 49.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | — | |
| SFA 16:0 (Palmitic acid) | 0.074 g | — | |
| SFA 18:0 (Stearic acid) | 0.059 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.249 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.870 g | 1.51 g | -43% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.868 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Tryptophan (EAA) | 0.735 g | — | |
| Threonine (EAA) | 1.96 g | — | |
| Isoleucine (EAA, BCAA) | 2.40 g | — | |
| Leucine (EAA, BCAA) | 3.50 g | — | |
| Lysine (EAA) | 1.98 g | — | |
| Methionine (EAA) | 1.04 g | — | |
| Cystine (conditionally essential) | 0.952 g | — | |
| Phenylalanine (EAA) | 2.47 g | — | |
| Tyrosine (conditionally essential) | 1.41 g | — | |
| Valine (EAA, BCAA) | 2.78 g | — | |
| Arginine (conditionally essential) | 5.07 g | — | |
| Histidine (EAA) | 1.33 g | — | |
| Alanine | 2.36 g | — | |
| Aspartic acid | 5.16 g | — | |
| Glutamic acid | 11.8 g | — | |
| Glycine (conditionally essential) | 3.08 g | — | |
| Proline (conditionally essential) | 2.49 g | — | |
| Serine | 2.27 g | — | |
| Alcohol, ethyl | 0 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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