Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, watermelon seed kernels, dried is higher in more vitamins & minerals
Calories (kcal)
Seeds 557
Flour —
Protein (g)
Seeds 28.3
Flour 5.29
Carbs (g)
Seeds 15.3
Flour 80.5
Fat (g)
Seeds 47.4
Flour 4.64
Fiber (g)
Seeds —
Flour 8.71
Quick answers
Which has more protein?
Seeds, watermelon seed kernels, dried — 28.3g vs 5.29g per 100g.
Which is more nutrient-dense?
Seeds, watermelon seed kernels, dried 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 | 557 kcal | — | |
| Macronutrients | |||
| Water | 5.05 g | 7.33 g | -31% |
| Protein | 28.3 g | 5.29 g | +436% |
| Total lipid (fat) | 47.4 g | 4.64 g | +922% |
| Carbohydrate, by difference | 15.3 g | 80.5 g | -81% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.78 g | 0.689 g | +1319% |
| Fatty acids, total monounsaturated | 7.41 g | 1.26 g | +490% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.05 mg | -100% |
| Thiamin (Vitamin B1) | 0.190 mg | — | |
| Riboflavin (Vitamin B2) | 0.145 mg | — | |
| Niacin (Vitamin B3) | 3.55 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.346 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.089 mg | — | |
| Biotin (Vitamin B7) | 58.0 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 | 54.0 mg | 55.8 mg | -3% |
| Iron, Fe | 7.28 mg | 1.62 mg | +349% |
| Magnesium, Mg | 515 mg | 68.8 mg | +649% |
| Phosphorus, P | 755 mg | 134 mg | +463% |
| Potassium, K | 648 mg | 1032 mg | -37% |
| Sodium, Na | 99.0 mg | 0 mg | |
| Zinc, Zn | 10.2 mg | 1.04 mg | +887% |
| Copper, Cu | 0.686 mg | 0.581 mg | +18% |
| Manganese, Mn | 1.61 mg | 2.90 mg | -44% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2330 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 3.94 g | 2.30 g | +71% |
| Folic acid (Vitamin B9 — synthetic) | 58.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 58.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 16:0 (Palmitic acid) | 5.41 g | — | |
| SFA 18:0 (Stearic acid) | 4.30 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.090 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 7.32 g | — | |
| Fatty acids, total polyunsaturated | 28.1 g | 1.51 g | +1754% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 28.1 g | — | |
| Tryptophan (EAA) | 0.390 g | — | |
| Threonine (EAA) | 1.11 g | — | |
| Isoleucine (EAA, BCAA) | 1.34 g | — | |
| Leucine (EAA, BCAA) | 2.15 g | — | |
| Lysine (EAA) | 0.887 g | — | |
| Methionine (EAA) | 0.834 g | — | |
| Cystine (conditionally essential) | 0.438 g | — | |
| Phenylalanine (EAA) | 2.03 g | — | |
| Tyrosine (conditionally essential) | 1.02 g | — | |
| Valine (EAA, BCAA) | 1.56 g | — | |
| Arginine (conditionally essential) | 4.90 g | — | |
| Histidine (EAA) | 0.775 g | — | |
| Alanine | 1.49 g | — | |
| Aspartic acid | 2.76 g | — | |
| Glutamic acid | 5.70 g | — | |
| Glycine (conditionally essential) | 1.66 g | — | |
| Proline (conditionally essential) | 1.25 g | — | |
| Serine | 1.51 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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