Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sunflower seed kernels from shell, dry roasted, with salt added is higher in more vitamins & minerals
Calories (kcal)
Seeds 546
Flour —
Protein (g)
Seeds 19.3
Flour 26.2
Carbs (g)
Seeds 15.3
Flour 16.2
Fat (g)
Seeds 49.8
Flour 50.2
Fiber (g)
Seeds 9.00
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 19.3g per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed kernels from shell, dry roasted, with salt added 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 | 546 kcal | — | |
| Macronutrients | |||
| Water | 1.20 g | 4.32 g | -72% |
| Protein | 19.3 g | 26.2 g | -26% |
| Total lipid (fat) | 49.8 g | 50.2 g | -1% |
| Carbohydrate, by difference | 15.3 g | 16.2 g | -6% |
| Fiber, total dietary | 9.00 g | 9.27 g | -3% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.22 g | — | |
| Fatty acids, total monounsaturated | 9.51 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.40 mg | — | |
| Thiamin (Vitamin B1) | 0.106 mg | 0.112 mg | -6% |
| Riboflavin (Vitamin B2) | 0.246 mg | 0.748 mg | -67% |
| Niacin (Vitamin B3) | 7.04 mg | 4.00 mg | +76% |
| Pantothenic acid (Vitamin B5) | 7.04 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.804 mg | 0.100 mg | +705% |
| Biotin (Vitamin B7) | 237 ug | 37.8 ug | +526% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 55.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Carotene, beta | 5.00 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 26.1 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 70.0 mg | 232 mg | -70% |
| Iron, Fe | 3.80 mg | 3.22 mg | +18% |
| Magnesium, Mg | 129 mg | 251 mg | -49% |
| Phosphorus, P | 1155 mg | 512 mg | +126% |
| Potassium, K | 850 mg | 667 mg | +27% |
| Sodium, Na | 6008 mg | 0.894 mg | +671635% |
| Zinc, Zn | 5.29 mg | 2.80 mg | +89% |
| Copper, Cu | 1.83 mg | 0.975 mg | +88% |
| Manganese, Mn | 2.11 mg | 1.81 mg | +16% |
| Selenium, Se | 79.3 ug | 0.742 ug | +10589% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2285 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 14.4 g | 2.96 g | +385% |
| Total Sugars | 2.73 g | — | |
| Sucrose | 2.70 g | — | |
| Glucose | 0.030 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 237 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 237 ug | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 9.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.19 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.240 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 2.70 ug | — | |
| 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) | 0.051 g | — | |
| SFA 16:0 (Palmitic acid) | 2.81 g | — | |
| SFA 18:0 (Stearic acid) | 2.21 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.049 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 9.40 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.048 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 32.9 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 32.8 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.069 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) | 0.295 g | — | |
| Threonine (EAA) | 0.788 g | — | |
| Isoleucine (EAA, BCAA) | 0.967 g | — | |
| Leucine (EAA, BCAA) | 1.41 g | — | |
| Lysine (EAA) | 0.795 g | — | |
| Methionine (EAA) | 0.420 g | — | |
| Cystine (conditionally essential) | 0.383 g | — | |
| Phenylalanine (EAA) | 0.992 g | — | |
| Tyrosine (conditionally essential) | 0.565 g | — | |
| Valine (EAA, BCAA) | 1.12 g | — | |
| Arginine (conditionally essential) | 2.04 g | — | |
| Histidine (EAA) | 0.536 g | — | |
| Alanine | 0.948 g | — | |
| Aspartic acid | 2.08 g | — | |
| Glutamic acid | 4.74 g | — | |
| Glycine (conditionally essential) | 1.24 g | — | |
| Proline (conditionally essential) | 1.00 g | — | |
| Serine | 0.912 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Seeds, sunflower seed kernels from shell, dry roasted, with salt added nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +671635% in Seeds, sunflower seed kernels from shell, dry roasted, with salt added Selenium, Se +10589% in Seeds, sunflower seed kernels from shell, dry roasted, with salt added Vitamin B-6 — Pyridoxine +705% in Seeds, sunflower seed kernels from shell, dry roasted, with salt added Biotin (Vitamin B7) +526% in Seeds, sunflower seed kernels from shell, dry roasted, with salt added
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