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Flour vs. Seed — In-Depth Nutrition Comparison

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What are the differences between Flour and Seed?

  • Flour is higher in Folate, yet Seed is higher in Fiber, Phosphorus, Manganese, Copper, Magnesium, Calcium, Selenium, Iron, and Zinc.
  • Seed's daily need coverage for Fiber is 127% more.
  • Flour has 4 times more Folate than Seed. While Flour has 183µg of Folate, Seed has only 49µg.

We used Wheat flour, white, all-purpose, enriched, bleached and Seeds, chia seeds, dried types in this article.

Infographic

Flour vs Seed infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
1
:
9
Seed
Seed
Contains less Sodium -87.5%
Contains more Calcium +4106.7%
Contains more Iron +66.4%
Contains more Magnesium +1422.7%
Contains more Phosphorus +696.3%
Contains more Potassium +280.4%
Contains more Zinc +554.3%
Contains more Copper +541.7%
Contains more Manganese +299.3%
Contains more Selenium +62.8%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -87.5%
Contains more Calcium +4106.7%
Contains more Iron +66.4%
Contains more Magnesium +1422.7%
Contains more Phosphorus +696.3%
Contains more Potassium +280.4%
Contains more Zinc +554.3%
Contains more Copper +541.7%
Contains more Manganese +299.3%
Contains more Selenium +62.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flour
Flour
7
:
4
Seed
Seed
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +190.6%
Contains more Folate +273.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +49.6%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +190.6%
Contains more Folate +273.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +49.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flour
Flour
2
:
3
Seed
Seed
Contains more Carbs +81.2%
Contains more Water +105.5%
Contains more Protein +60.1%
Contains more Fats +3036.7%
Contains more Other +943.5%
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Carbs +81.2%
Contains more Water +105.5%
Contains more Protein +60.1%
Contains more Fats +3036.7%
Contains more Other +943.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Flour
Flour
1
:
2
Seed
Seed
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +2554%
Contains more Polyunsaturated fat +5630%
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -95.3%
Contains more Monounsaturated Fat +2554%
Contains more Polyunsaturated fat +5630%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Flour Seed
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Flour Seed Opinion
Net carbs 73.61g 7.72g Flour
Protein 10.33g 16.54g Seed
Fats 0.98g 30.74g Seed
Carbs 76.31g 42.12g Flour
Calories 364kcal 486kcal Seed
Sugar 0.27g Seed
Fiber 2.7g 34.4g Seed
Calcium 15mg 631mg Seed
Iron 4.64mg 7.72mg Seed
Magnesium 22mg 335mg Seed
Phosphorus 108mg 860mg Seed
Potassium 107mg 407mg Seed
Sodium 2mg 16mg Flour
Zinc 0.7mg 4.58mg Seed
Copper 0.144mg 0.924mg Seed
Manganese 0.682mg 2.723mg Seed
Selenium 33.9µg 55.2µg Seed
Vitamin A 0IU 54IU Seed
Vitamin E 0.06mg 0.5mg Seed
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.785mg 0.62mg Flour
Vitamin B2 0.494mg 0.17mg Flour
Vitamin B3 5.904mg 8.83mg Seed
Vitamin B5 0.438mg Flour
Vitamin B6 0.044mg Flour
Folate 183µg 49µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.127mg 0.436mg Seed
Threonine 0.281mg 0.709mg Seed
Isoleucine 0.357mg 0.801mg Seed
Leucine 0.71mg 1.371mg Seed
Lysine 0.228mg 0.97mg Seed
Methionine 0.183mg 0.588mg Seed
Phenylalanine 0.52mg 1.016mg Seed
Valine 0.415mg 0.95mg Seed
Histidine 0.23mg 0.531mg Seed
Trans Fat 0.14g Flour
Saturated Fat 0.155g 3.33g Flour
Monounsaturated Fat 0.087g 2.309g Seed
Polyunsaturated fat 0.413g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Flour Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Flour
35%
Seed
Minerals Daily Need Coverage Score
59%
Flour
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.27g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 57)
Which food is cheaper?
Seed
Seed is cheaper (difference - $1)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 3.175g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients
  2. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.