Seeds vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Seeds, sunflower seed, kernel, raw is higher in more vitamins & minerals
Calories (kcal)
Seeds —
Flour —
Protein (g)
Seeds 18.9
Flour 26.2
Carbs (g)
Seeds 24.5
Flour 16.2
Fat (g)
Seeds 48.4
Flour 50.2
Fiber (g)
Seeds 7.22
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 18.9g per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed, kernel, raw 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 |
|---|---|---|---|
| Macronutrients | |||
| Water | 4.87 g | 4.32 g | +13% |
| Protein | 18.9 g | 26.2 g | -28% |
| Total lipid (fat) | 48.4 g | 50.2 g | -4% |
| Carbohydrate, by difference | 24.5 g | 16.2 g | +51% |
| Fiber, total dietary | 7.22 g | 9.27 g | -22% |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.112 mg | |
| Riboflavin (Vitamin B2) | — | 0.748 mg | |
| Niacin (Vitamin B3) | — | 4.00 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.100 mg | |
| Biotin (Vitamin B7) | — | 37.8 ug | |
| Minerals | |||
| Calcium, Ca | 116 mg | 232 mg | -50% |
| Iron, Fe | 4.37 mg | 3.22 mg | +36% |
| Magnesium, Mg | 302 mg | 251 mg | +20% |
| Phosphorus, P | 732 mg | 512 mg | +43% |
| Potassium, K | 657 mg | 667 mg | -1% |
| Sodium, Na | 0 mg | 0.894 mg | -100% |
| Zinc, Zn | 5.58 mg | 2.80 mg | +100% |
| Copper, Cu | 1.88 mg | 0.975 mg | +92% |
| Manganese, Mn | 2.63 mg | 1.81 mg | +45% |
| Selenium, Se | 17.8 ug | 0.742 ug | +2297% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 609 kcal | 622 kcal | -2% |
| Energy (Atwater Specific Factors) | 571 kcal | 578 kcal | -1% |
| Nitrogen | 3.56 g | 4.20 g | -15% |
| Ash | 3.31 g | 2.96 g | +12% |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Betaine | 35.0 mg | — | |
| Daidzein | 0.002 mg | — | |
| Genistein | 0.002 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.60 mg | — | |
| Choline from phosphatidylcholine | 29.0 mg | — | |
| Choline from phosphocholine | 1.30 mg | — | |
| Choline from sphingomyelin | 0.700 mg | — | |
| Free Choline | 18.0 mg | — | |
| Total Choline | 55.0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.004 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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