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Seed vs Flour - In-Depth Nutrition Comparison

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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
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
7
:
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 less Sodium -87.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 174% 16% 47% 10% 1% 20% 48%
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 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" chart 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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
Sugar g 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
Vitamin A 54IU 0IU Seed
Vitamin E 0.5mg 0.06mg Seed
Vitamin D IU 0IU Flour
Vitamin D µg 0µg Flour
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 mg 0.438mg Flour
Vitamin B6 mg 0.044mg Flour
Folate 49µg 183µg Flour
Vitamin B12 0µg 0µg
Vitamin K µg 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
Cholesterol 0mg 0mg
Trans Fat 0.14g g Flour
Saturated Fat 3.33g 0.155g Flour
Monounsaturated Fat 2.309g 0.087g Seed
Polyunsaturated fat 23.665g 0.413g 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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Seed
50
Flour
Mineral Summary Score
195
Seed
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
99%
Seed
62%
Flour
Carbohydrates
42%
Seed
76%
Flour
Fats
142%
Seed
5%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.