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 5.29
Carbs (g)
Seeds 24.5
Flour 80.5
Fat (g)
Seeds 48.4
Flour 4.64
Fiber (g)
Seeds 7.22
Flour 8.71
Quick answers
Which has more protein?
Seeds, sunflower seed, kernel, raw — 18.9g vs 5.29g 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 | 7.33 g | -33% |
| Protein | 18.9 g | 5.29 g | +257% |
| Total lipid (fat) | 48.4 g | 4.64 g | +945% |
| Carbohydrate, by difference | 24.5 g | 80.5 g | -70% |
| Fiber, total dietary | 7.22 g | 8.71 g | -17% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 0.689 g | |
| Fatty acids, total monounsaturated | — | 1.26 g | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 4.05 mg | |
| Minerals | |||
| Calcium, Ca | 116 mg | 55.8 mg | +107% |
| Iron, Fe | 4.37 mg | 1.62 mg | +170% |
| Magnesium, Mg | 302 mg | 68.8 mg | +339% |
| Phosphorus, P | 732 mg | 134 mg | +445% |
| Potassium, K | 657 mg | 1032 mg | -36% |
| Sodium, Na | 0 mg | 0 mg | = |
| Zinc, Zn | 5.58 mg | 1.04 mg | +437% |
| Copper, Cu | 1.88 mg | 0.581 mg | +223% |
| Manganese, Mn | 2.63 mg | 2.90 mg | -9% |
| Selenium, Se | 17.8 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 609 kcal | 385 kcal | +58% |
| Energy (Atwater Specific Factors) | 571 kcal | 385 kcal | +48% |
| Nitrogen | 3.56 g | 0.998 g | +257% |
| Ash | 3.31 g | 2.30 g | +44% |
| Betaine | 35.0 mg | — | |
| Fatty acids, total polyunsaturated | — | 1.51 g | |
| 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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