Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sunflower seed kernels, oil roasted, without salt is higher in more vitamins & minerals
Calories (kcal)
Seeds 592
Flour —
Protein (g)
Seeds 20.1
Flour 26.2
Carbs (g)
Seeds 22.9
Flour 16.2
Fat (g)
Seeds 51.3
Flour 50.2
Fiber (g)
Seeds 10.6
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 20.1g per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed kernels, oil roasted, without salt 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 | 592 kcal | — | |
| Macronutrients | |||
| Water | 1.54 g | 4.32 g | -64% |
| Protein | 20.1 g | 26.2 g | -24% |
| Total lipid (fat) | 51.3 g | 50.2 g | +2% |
| Carbohydrate, by difference | 22.9 g | 16.2 g | +41% |
| Fiber, total dietary | 10.6 g | 9.27 g | +14% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.07 g | — | |
| Fatty acids, total monounsaturated | 8.06 g | — | |
| Fatty acids, total trans | 0.158 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.10 mg | — | |
| Thiamin (Vitamin B1) | 0.320 mg | 0.112 mg | +184% |
| Riboflavin (Vitamin B2) | 0.280 mg | 0.748 mg | -63% |
| Niacin (Vitamin B3) | 4.13 mg | 4.00 mg | +3% |
| Pantothenic acid (Vitamin B5) | 6.94 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.792 mg | 0.100 mg | +693% |
| Biotin (Vitamin B7) | 234 ug | 37.8 ug | +519% |
| 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) | 36.3 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 87.0 mg | 232 mg | -63% |
| Iron, Fe | 4.28 mg | 3.22 mg | +33% |
| Magnesium, Mg | 127 mg | 251 mg | -49% |
| Phosphorus, P | 1139 mg | 512 mg | +122% |
| Potassium, K | 483 mg | 667 mg | -28% |
| Sodium, Na | 3.00 mg | 0.894 mg | +235% |
| Zinc, Zn | 5.21 mg | 2.80 mg | +86% |
| Copper, Cu | 1.80 mg | 0.975 mg | +85% |
| Manganese, Mn | 2.08 mg | 1.81 mg | +15% |
| Selenium, Se | 78.2 ug | 0.742 ug | +10441% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2477 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 4.22 g | 2.96 g | +43% |
| Total Sugars | 3.11 g | — | |
| Sucrose | 2.37 g | — | |
| Glucose | 0.740 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 234 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 234 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) | 1.41 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.460 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 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 | 3.10 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 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.086 g | — | |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | — | |
| SFA 16:0 (Palmitic acid) | 4.22 g | — | |
| SFA 17:0 (Margaric acid) | 0.022 g | — | |
| SFA 18:0 (Stearic acid) | 2.10 g | — | |
| SFA 20:0 (Arachidic acid) | 0.146 g | — | |
| SFA 22:0 (Behenic acid) | 0.380 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.112 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.058 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.050 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.003 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.93 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 7.86 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.077 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 34.3 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 34.2 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 34.1 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.081 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.076 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.006 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.005 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic 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 | — | |
| Fatty acids, total trans-monoenoic | 0.074 g | — | |
| TFA 16:1 t | 0.008 g | — | |
| TFA 18:1 t | 0.066 g | — | |
| TFA 18:2 t not further defined | 0.084 g | — | |
| Fatty acids, total trans-polyenoic | 0.084 g | — | |
| Tryptophan (EAA) | 0.306 g | — | |
| Threonine (EAA) | 0.817 g | — | |
| Isoleucine (EAA, BCAA) | 1.00 g | — | |
| Leucine (EAA, BCAA) | 1.46 g | — | |
| Lysine (EAA) | 0.825 g | — | |
| Methionine (EAA) | 0.435 g | — | |
| Cystine (conditionally essential) | 0.397 g | — | |
| Phenylalanine (EAA) | 1.03 g | — | |
| Tyrosine (conditionally essential) | 0.587 g | — | |
| Valine (EAA, BCAA) | 1.16 g | — | |
| Arginine (conditionally essential) | 2.12 g | — | |
| Histidine (EAA) | 0.556 g | — | |
| Alanine | 0.984 g | — | |
| Aspartic acid | 2.15 g | — | |
| Glutamic acid | 4.91 g | — | |
| Glycine (conditionally essential) | 1.29 g | — | |
| Proline (conditionally essential) | 1.04 g | — | |
| Serine | 0.947 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 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, oil roasted, without salt nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +10441% in Seeds, sunflower seed kernels, oil roasted, without salt Vitamin B-6 — Pyridoxine +693% in Seeds, sunflower seed kernels, oil roasted, without salt Biotin (Vitamin B7) +519% in Seeds, sunflower seed kernels, oil roasted, without salt Sodium, Na +235% in Seeds, sunflower seed kernels, oil roasted, without salt
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