Mollusks vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sesame flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Mollusks 275
Seeds 333
Protein (g)
Mollusks 47.7
Seeds 50.1
Carbs (g)
Mollusks 15.5
Seeds 35.5
Fat (g)
Mollusks 0.800
Seeds 1.75
Fiber (g)
Mollusks 0
Seeds —
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 47.7g per 100g.
Which has fewer calories?
Mollusks, whelk, unspecified, cooked, moist heat — 275 vs 333 kcal per 100g.
Which is more nutrient-dense?
Seeds, sesame flour, low-fat 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 | Mollusks | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 275 kcal | 333 kcal | -17% |
| Macronutrients | |||
| Water | 32.0 g | 7.10 g | +351% |
| Protein | 47.7 g | 50.1 g | -5% |
| Total lipid (fat) | 0.800 g | 1.75 g | -54% |
| Carbohydrate, by difference | 15.5 g | 35.5 g | -56% |
| Fiber, total dietary | 0 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.062 g | 0.201 g | -69% |
| Fatty acids, total monounsaturated | 0.056 g | 0.543 g | -90% |
| Cholesterol | 130 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.80 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.049 mg | 2.52 mg | -98% |
| Riboflavin (Vitamin B2) | 0.214 mg | 0.269 mg | -20% |
| Niacin (Vitamin B3) | 2.00 mg | 12.5 mg | -84% |
| Pantothenic acid (Vitamin B5) | 0.400 mg | 2.74 mg | -85% |
| Vitamin B-6 — Pyridoxine | 0.650 mg | 0.142 mg | +358% |
| Biotin (Vitamin B7) | 11.0 ug | 29.0 ug | -62% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 18.1 ug | 0 ug | |
| Vitamin A, RAE | 49.0 ug | 3.00 ug | +1533% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 113 mg | 149 mg | -24% |
| Iron, Fe | 10.1 mg | 14.2 mg | -29% |
| Magnesium, Mg | 172 mg | 338 mg | -49% |
| Phosphorus, P | 282 mg | 757 mg | -63% |
| Potassium, K | 694 mg | 397 mg | +75% |
| Sodium, Na | 412 mg | 39.0 mg | +956% |
| Zinc, Zn | 3.26 mg | 10.0 mg | -67% |
| Copper, Cu | 2.06 mg | 1.42 mg | +45% |
| Manganese, Mn | 0.890 mg | 1.40 mg | -36% |
| Selenium, Se | 89.6 ug | — | |
| Other Nutrients | |||
| Energy | 1151 kj | 1393 kj | -17% |
| Ash | 4.00 g | 5.50 g | -27% |
| Folic acid (Vitamin B9 — synthetic) | 11.0 ug | 29.0 ug | -62% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 11.0 ug | 29.0 ug | -62% |
| Retinol | 49.0 ug | 0 ug | |
| Vitamin A, IU | 162 IU | 64.0 IU | +153% |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.004 g | = |
| SFA 16:0 (Palmitic acid) | 0.040 g | 0.128 g | -69% |
| SFA 18:0 (Stearic acid) | 0.018 g | 0.060 g | -70% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.010 g | 0.004 g | +150% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.012 g | 0.536 g | -98% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.016 g | 0.002 g | +700% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.018 g | — | |
| Fatty acids, total polyunsaturated | 0.046 g | 0.630 g | -93% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.008 g | 0.618 g | -99% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.011 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.018 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.008 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.012 g | — | |
| Tryptophan (EAA) | 0.618 g | 1.10 g | -44% |
| Threonine (EAA) | 2.14 g | 2.08 g | +3% |
| Isoleucine (EAA, BCAA) | 1.65 g | 2.16 g | -23% |
| Leucine (EAA, BCAA) | 3.81 g | 3.84 g | -1% |
| Lysine (EAA) | 2.93 g | 1.61 g | +82% |
| Methionine (EAA) | 1.21 g | 1.66 g | -27% |
| Cystine (conditionally essential) | 0.374 g | 1.01 g | -63% |
| Phenylalanine (EAA) | 1.65 g | 2.66 g | -38% |
| Tyrosine (conditionally essential) | 1.52 g | 2.10 g | -28% |
| Valine (EAA, BCAA) | 2.08 g | 2.80 g | -26% |
| Arginine (conditionally essential) | 4.94 g | 7.44 g | -34% |
| Histidine (EAA) | 0.977 g | 1.48 g | -34% |
| Alanine | 3.11 g | 2.62 g | +19% |
| Aspartic acid | 5.13 g | 4.65 g | +10% |
| Glutamic acid | 7.34 g | 11.2 g | -34% |
| Glycine (conditionally essential) | 2.99 g | 3.43 g | -13% |
| Proline (conditionally essential) | 2.37 g | 2.29 g | +3% |
| Serine | 2.22 g | 2.73 g | -19% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Mollusks, whelk, unspecified, cooked, moist heat nutrition facts Seeds, sesame flour, low-fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Vitamin A, RAE +1533% in Mollusks, whelk, unspecified, cooked, moist heat Sodium, Na +956% in Mollusks, whelk, unspecified, cooked, moist heat Vitamin B-6 — Pyridoxine +358% in Mollusks, whelk, unspecified, cooked, moist heat Thiamin (Vitamin B1) -98% in Mollusks, whelk, unspecified, cooked, moist heat
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