Nuts 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)
Nuts 619
Seeds 333
Protein (g)
Nuts 24.1
Seeds 50.1
Carbs (g)
Nuts 9.58
Seeds 35.5
Fat (g)
Nuts 59.3
Seeds 1.75
Fiber (g)
Nuts 6.80
Seeds —
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 24.1g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 vs 619 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 | Nuts | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 619 kcal | 333 kcal | +86% |
| Macronutrients | |||
| Water | 4.56 g | 7.10 g | -36% |
| Protein | 24.1 g | 50.1 g | -52% |
| Total lipid (fat) | 59.3 g | 1.75 g | +3290% |
| Carbohydrate, by difference | 9.58 g | 35.5 g | -73% |
| Fiber, total dietary | 6.80 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.48 g | 0.201 g | +1633% |
| Fatty acids, total monounsaturated | 15.4 g | 0.543 g | +2744% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.70 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.057 mg | 2.52 mg | -98% |
| Riboflavin (Vitamin B2) | 0.130 mg | 0.269 mg | -52% |
| Niacin (Vitamin B3) | 0.470 mg | 12.5 mg | -96% |
| Pantothenic acid (Vitamin B5) | 1.66 mg | 2.74 mg | -40% |
| Vitamin B-6 — Pyridoxine | 0.583 mg | 0.142 mg | +311% |
| Biotin (Vitamin B7) | 31.0 ug | 29.0 ug | +7% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 32.1 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 3.00 ug | -33% |
| Carotene, beta | 24.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 2.08 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 61.0 mg | 149 mg | -59% |
| Iron, Fe | 3.12 mg | 14.2 mg | -78% |
| Magnesium, Mg | 201 mg | 338 mg | -41% |
| Phosphorus, P | 513 mg | 757 mg | -32% |
| Potassium, K | 523 mg | 397 mg | +32% |
| Sodium, Na | 2.00 mg | 39.0 mg | -95% |
| Zinc, Zn | 3.37 mg | 10.0 mg | -66% |
| Copper, Cu | 1.36 mg | 1.42 mg | -5% |
| Manganese, Mn | 3.90 mg | 1.40 mg | +179% |
| Selenium, Se | 17.0 ug | — | |
| Other Nutrients | |||
| Energy | 2590 kj | 1393 kj | +86% |
| Ash | 2.47 g | 5.50 g | -55% |
| Total Sugars | 1.10 g | — | |
| Sucrose | 1.00 g | — | |
| Glucose | 0.050 g | — | |
| Fructose | 0.050 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Starch | 0.240 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 31.0 ug | 29.0 ug | +7% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 31.0 ug | 29.0 ug | +7% |
| Betaine | 0.600 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 40.0 IU | 64.0 IU | -37% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 9.00 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.010 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 28.8 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 1.51 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0.700 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 2.70 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | — | |
| SFA 10:0 (Capric acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | 0.004 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 1.93 g | 0.128 g | +1411% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 1.55 g | 0.060 g | +2482% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.042 g | 0.004 g | +950% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 15.1 g | 0.536 g | +2722% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.272 g | 0.002 g | +13500% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 36.4 g | 0.630 g | +5684% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 33.8 g | 0.618 g | +5363% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 33.8 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.68 g | 0.011 g | +24236% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 2.68 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | — | |
| Stigmasterol | 1.00 mg | — | |
| Campesterol | 5.00 mg | — | |
| Beta-sitosterol | 115 mg | — | |
| Tryptophan (EAA) | 0.318 g | 1.10 g | -71% |
| Threonine (EAA) | 0.721 g | 2.08 g | -65% |
| Isoleucine (EAA, BCAA) | 0.966 g | 2.16 g | -55% |
| Leucine (EAA, BCAA) | 1.68 g | 3.84 g | -56% |
| Lysine (EAA) | 0.713 g | 1.61 g | -56% |
| Methionine (EAA) | 0.467 g | 1.66 g | -72% |
| Cystine (conditionally essential) | 0.462 g | 1.01 g | -54% |
| Phenylalanine (EAA) | 1.09 g | 2.66 g | -59% |
| Tyrosine (conditionally essential) | 0.740 g | 2.10 g | -65% |
| Valine (EAA, BCAA) | 1.27 g | 2.80 g | -55% |
| Arginine (conditionally essential) | 3.62 g | 7.44 g | -51% |
| Histidine (EAA) | 0.672 g | 1.48 g | -54% |
| Alanine | 1.05 g | 2.62 g | -60% |
| Aspartic acid | 2.43 g | 4.65 g | -48% |
| Glutamic acid | 5.15 g | 11.2 g | -54% |
| Glycine (conditionally essential) | 1.19 g | 3.43 g | -65% |
| Proline (conditionally essential) | 0.926 g | 2.29 g | -60% |
| Serine | 1.23 g | 2.73 g | -55% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 7.40 mg | — | |
| Choline from phosphatidylcholine | 16.0 mg | — | |
| Choline from phosphocholine | 0.600 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 8.30 mg | — | |
| Total Choline | 32.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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