Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Calories (kcal)
Protein (g)
Carbs (g)
Fat (g)
Fiber (g)
Quick answers
Which has more protein?
Seeds, sunflower seed kernels, toasted, without salt — 17.2g vs 5.29g per 100g.
Which is more nutrient-dense?
Seeds, sunflower seed kernels, toasted, 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 | 619 kcal | — | |
| Macronutrients | |||
| Water | 1.00 g | 7.33 g | -86% |
| Protein | 17.2 g | 5.29 g | +226% |
| Total lipid (fat) | 56.8 g | 4.64 g | +1125% |
| Carbohydrate, by difference | 20.6 g | 80.5 g | -74% |
| Fiber, total dietary | 11.5 g | 8.71 g | +32% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 5.95 g | 0.689 g | +764% |
| Fatty acids, total monounsaturated | 10.8 g | 1.26 g | +763% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.40 mg | 4.05 mg | -65% |
| Thiamin (Vitamin B1) | 0.325 mg | — | |
| Riboflavin (Vitamin B2) | 0.285 mg | — | |
| Niacin (Vitamin B3) | 4.20 mg | — | |
| Pantothenic acid (Vitamin B5) | 7.06 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.805 mg | — | |
| Biotin (Vitamin B7) | 238 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 0 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 57.0 mg | 55.8 mg | +2% |
| Iron, Fe | 6.81 mg | 1.62 mg | +320% |
| Magnesium, Mg | 129 mg | 68.8 mg | +88% |
| Phosphorus, P | 1158 mg | 134 mg | +763% |
| Potassium, K | 491 mg | 1032 mg | -52% |
| Sodium, Na | 3.00 mg | 0 mg | |
| Zinc, Zn | 5.30 mg | 1.04 mg | +411% |
| Copper, Cu | 1.83 mg | 0.581 mg | +216% |
| Manganese, Mn | 2.11 mg | 2.90 mg | -27% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2590 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 4.40 g | 2.30 g | +91% |
| Folic acid (Vitamin B9 — synthetic) | 238 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 238 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.058 g | — | |
| SFA 16:0 (Palmitic acid) | 3.20 g | — | |
| SFA 18:0 (Stearic acid) | 2.52 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.056 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 10.7 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.055 g | — | |
| Fatty acids, total polyunsaturated | 37.5 g | 1.51 g | +2376% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 37.4 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.079 g | — | |
| Tryptophan (EAA) | 0.263 g | — | |
| Threonine (EAA) | 0.702 g | — | |
| Isoleucine (EAA, BCAA) | 0.861 g | — | |
| Leucine (EAA, BCAA) | 1.25 g | — | |
| Lysine (EAA) | 0.708 g | — | |
| Methionine (EAA) | 0.374 g | — | |
| Cystine (conditionally essential) | 0.341 g | — | |
| Phenylalanine (EAA) | 0.883 g | — | |
| Tyrosine (conditionally essential) | 0.503 g | — | |
| Valine (EAA, BCAA) | 0.994 g | — | |
| Arginine (conditionally essential) | 1.82 g | — | |
| Histidine (EAA) | 0.477 g | — | |
| Alanine | 0.844 g | — | |
| Aspartic acid | 1.85 g | — | |
| Glutamic acid | 4.22 g | — | |
| Glycine (conditionally essential) | 1.10 g | — | |
| Proline (conditionally essential) | 0.893 g | — | |
| Serine | 0.812 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
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