Which has more calories, Flour, Almond or Seeds, Watermelon Seed Kernels?

Per 100 g: Flour, Almond has 622 kcal, Seeds, Watermelon Seed Kernels has 557 kcal.

Which has more protein, Flour, Almond or Seeds, Watermelon Seed Kernels?

Per 100 g: Flour, Almond has 26.2 g of protein, Seeds, Watermelon Seed Kernels has 28.3 g.

Flour, Almond vs Seeds, Watermelon Seed Kernels: Nutrition Comparison

Compare calories, protein, fat, carbs, vitamins and minerals per 100 g. Values shaded green are generally the more favorable ones.

Nuts & Seeds Flour, Almond 622 kcal · 100 g VS Nuts & Seeds Seeds, Watermelon Seed Kernels 557 kcal · 100 g

Key differences

Flour, Almond has more calories; Seeds, Watermelon Seed Kernels is lower in calories.
Seeds, Watermelon Seed Kernels has more protein per 100 g.
Seeds, Watermelon Seed Kernels is notably higher in iron.
Flour, Almond is notably higher in calcium.

Nutrient comparison (per 100 g)

Nutrient	Flour, Almond	Seeds, Watermelon Seed Kernels
Calories	622 kcal	557 kcal
Protein	26.2 g	28.3 g
Total Fat	50.2 g	47.4 g
Saturated Fat	—	9.8 g
Carbohydrate	16.3 g	15.3 g
Dietary Fiber	9.3 g	—
Total Sugars	—	—
Sodium	0.9 mg	99 mg
Potassium	666.8 mg	648 mg
Calcium	232.3 mg	54 mg
Iron	3.2 mg	7.3 mg
Magnesium	251.1 mg	515 mg
Vitamin C	—	0 mg
Vitamin A	—	0 mcg
Vitamin D	—	0 mcg
Cholesterol	—	0 mg

Green highlighting marks the more favorable value where it applies (for example, more protein or less saturated fat). Neutral nutrients are not highlighted.

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Flour, Almond

Protein 17.4%
Fat 74.9%
Carbs 7.7%

Seeds, Watermelon Seed Kernels

Protein 18.9%
Fat 70.9%
Carbs 10.2%

Frequently asked questions

Which has more calories, Flour, Almond or Seeds, Watermelon Seed Kernels?: Per 100 g: Flour, Almond has 622 kcal, Seeds, Watermelon Seed Kernels has 557 kcal.
Which has more protein, Flour, Almond or Seeds, Watermelon Seed Kernels?: Per 100 g: Flour, Almond has 26.2 g of protein, Seeds, Watermelon Seed Kernels has 28.3 g.

Compare with other foods

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Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.