Seeds vs Flour
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Flour, soy, defatted is higher in more vitamins & minerals
Calories (kcal)
Seeds —
Flour 366
Protein (g)
Seeds 18.9
Flour 51.1
Carbs (g)
Seeds 24.5
Flour 32.9
Fat (g)
Seeds 48.4
Flour 3.33
Fiber (g)
Seeds 7.22
Flour —
Quick answers
Which has more protein?
Flour, soy, defatted — 51.1g vs 18.9g per 100g.
Which is more nutrient-dense?
Flour, soy, 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 | — | 366 kcal | |
| Macronutrients | |||
| Water | 4.87 g | 6.24 g | -22% |
| Protein | 18.9 g | 51.1 g | -63% |
| Total lipid (fat) | 48.4 g | 3.33 g | +1355% |
| Carbohydrate, by difference | 24.5 g | 32.9 g | -26% |
| Fiber, total dietary | 7.22 g | — | |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.542 mg | |
| Riboflavin (Vitamin B2) | — | 0.298 mg | |
| Niacin (Vitamin B3) | — | 3.43 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.618 mg | |
| Minerals | |||
| Calcium, Ca | 116 mg | 338 mg | -66% |
| Iron, Fe | 4.37 mg | 7.34 mg | -40% |
| Magnesium, Mg | 302 mg | 313 mg | -4% |
| Phosphorus, P | 732 mg | 726 mg | +1% |
| Potassium, K | 657 mg | 2480 mg | -74% |
| Sodium, Na | 0 mg | 2.00 mg | -100% |
| Zinc, Zn | 5.58 mg | 4.44 mg | +26% |
| Copper, Cu | 1.88 mg | 1.51 mg | +24% |
| Manganese, Mn | 2.63 mg | 3.81 mg | -31% |
| Selenium, Se | 17.8 ug | 45.8 ug | -61% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 609 kcal | 366 kcal | +67% |
| Energy (Atwater Specific Factors) | 571 kcal | 339 kcal | +68% |
| Energy | — | 1530 kj | |
| Nitrogen | 3.56 g | 8.18 g | -56% |
| Ash | 3.31 g | 6.45 g | -49% |
| Total dietary fiber (AOAC 2011.25) | — | 24.3 g | |
| Molybdenum, Mo | — | 211 ug | |
| Betaine | 35.0 mg | 2.80 mg | +1150% |
| Tryptophan (EAA) | — | 0.616 g | |
| Threonine (EAA) | — | 1.97 g | |
| Isoleucine (EAA, BCAA) | — | 2.31 g | |
| Leucine (EAA, BCAA) | — | 4.11 g | |
| Lysine (EAA) | — | 3.06 g | |
| Methionine (EAA) | — | 0.622 g | |
| Phenylalanine (EAA) | — | 2.86 g | |
| Tyrosine (conditionally essential) | — | 1.74 g | |
| Valine (EAA, BCAA) | — | 2.31 g | |
| Arginine (conditionally essential) | — | 3.93 g | |
| Histidine (EAA) | — | 1.27 g | |
| Alanine | — | 2.86 g | |
| Aspartic acid | — | 4.98 g | |
| Glutamic acid | — | 9.08 g | |
| Glycine (conditionally essential) | — | 1.79 g | |
| Proline (conditionally essential) | — | 2.84 g | |
| Serine | — | 2.70 g | |
| Hydroxyproline | — | 0.176 g | |
| Cysteine | — | 1.01 g | |
| Daidzein | 0.002 mg | 64.5 mg | -100% |
| Genistein | 0.002 mg | 87.3 mg | -100% |
| Choline | |||
| Choline from glycerophoshocholine | 5.60 mg | 7.00 mg | -20% |
| Choline from phosphatidylcholine | 29.0 mg | 63.0 mg | -54% |
| Choline from phosphocholine | 1.30 mg | 1.50 mg | -13% |
| Choline from sphingomyelin | 0.700 mg | 0.800 mg | -13% |
| Free Choline | 18.0 mg | 120 mg | -85% |
| Total Choline | 55.0 mg | 190 mg | -71% |
| Isoflavones | |||
| Total isoflavones | 0.004 mg | 151 mg | -100% |
* 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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