Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Seed vs. Flour — In-Depth Nutrition Comparison

Compare

What are the differences between Seed and Flour?

  • Seed is higher in Fiber, Phosphorus, Manganese, Copper, Magnesium, Calcium, Selenium, Iron, and Zinc, yet Flour is higher in Folate.
  • Seed's daily need coverage for Fiber is 127% more.
  • Seed has 42 times more Calcium than Flour. While Seed has 631mg of Calcium, Flour has only 15mg.

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

Infographic

Seed vs Flour 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.
Seed
9
:
1
Flour
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%
Contains less Sodium -87.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
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%
Contains less Sodium -87.5%

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.
Seed
4
:
7
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +49.6%
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +190.6%
Contains more Folate +273.5%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +733.3%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +49.6%
Contains more Vitamin B1 +26.6%
Contains more Vitamin B2 +190.6%
Contains more Folate +273.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Seed
3
:
2
Flour
Contains more Protein +60.1%
Contains more Fats +3036.7%
Contains more Other +943.5%
Contains more Carbs +81.2%
Contains more Water +105.5%
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
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +60.1%
Contains more Fats +3036.7%
Contains more Other +943.5%
Contains more Carbs +81.2%
Contains more Water +105.5%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seed Flour
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 Seed Flour Opinion
Net carbs 7.72g 73.61g Flour
Protein 16.54g 10.33g Seed
Fats 30.74g 0.98g Seed
Carbs 42.12g 76.31g Flour
Calories 486kcal 364kcal Seed
Sugar 0.27g Seed
Fiber 34.4g 2.7g Seed
Calcium 631mg 15mg Seed
Iron 7.72mg 4.64mg Seed
Magnesium 335mg 22mg Seed
Phosphorus 860mg 108mg Seed
Potassium 407mg 107mg Seed
Sodium 16mg 2mg Flour
Zinc 4.58mg 0.7mg Seed
Copper 0.924mg 0.144mg Seed
Manganese 2.723mg 0.682mg Seed
Selenium 55.2µg 33.9µg Seed
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.06mg Seed
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 0.785mg Flour
Vitamin B2 0.17mg 0.494mg Flour
Vitamin B3 8.83mg 5.904mg Seed
Vitamin B5 0.438mg Flour
Vitamin B6 0.044mg Flour
Folate 49µg 183µg Flour
Vitamin K 0.3µg Flour
Tryptophan 0.436mg 0.127mg Seed
Threonine 0.709mg 0.281mg Seed
Isoleucine 0.801mg 0.357mg Seed
Leucine 1.371mg 0.71mg Seed
Lysine 0.97mg 0.228mg Seed
Methionine 0.588mg 0.183mg Seed
Phenylalanine 1.016mg 0.52mg Seed
Valine 0.95mg 0.415mg Seed
Histidine 0.531mg 0.23mg Seed
Trans Fat 0.14g Flour
Saturated Fat 3.33g 0.155g Flour
Monounsaturated Fat 2.309g 0.087g Seed
Polyunsaturated fat 23.665g 0.413g 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
Seed Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

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
35%
Seed
50%
Flour
Minerals Daily Need Coverage Score
221%
Seed
59%
Flour

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