Seeds 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)
Seeds 506
Seeds 333
Protein (g)
Seeds 32.6
Seeds 50.1
Carbs (g)
Seeds 21.9
Seeds 35.5
Fat (g)
Seeds 36.3
Seeds 1.75
Fiber (g)
Seeds 5.50
Seeds —
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 32.6g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 vs 506 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 | Seeds | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 506 kcal | 333 kcal | +52% |
| Macronutrients | |||
| Water | 4.65 g | 7.10 g | -35% |
| Protein | 32.6 g | 50.1 g | -35% |
| Total lipid (fat) | 36.3 g | 1.75 g | +1974% |
| Carbohydrate, by difference | 21.9 g | 35.5 g | -38% |
| Fiber, total dietary | 5.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.70 g | 0.201 g | +4725% |
| Fatty acids, total monounsaturated | 6.92 g | 0.543 g | +1174% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 9.00 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.750 mg | 2.52 mg | -70% |
| Riboflavin (Vitamin B2) | 0.255 mg | 0.269 mg | -5% |
| Niacin (Vitamin B3) | 3.00 mg | 12.5 mg | -76% |
| Pantothenic acid (Vitamin B5) | 0.456 mg | 2.74 mg | -83% |
| Vitamin B-6 — Pyridoxine | 0.782 mg | 0.142 mg | +451% |
| Biotin (Vitamin B7) | 233 ug | 29.0 ug | +703% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 22.0 ug | 3.00 ug | +633% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 100 mg | 149 mg | -33% |
| Iron, Fe | 5.40 mg | 14.2 mg | -62% |
| Magnesium, Mg | 440 mg | 338 mg | +30% |
| Phosphorus, P | 800 mg | 757 mg | +6% |
| Potassium, K | 1350 mg | 397 mg | +240% |
| Sodium, Na | 25.0 mg | 39.0 mg | -36% |
| Zinc, Zn | 6.00 mg | 10.0 mg | -40% |
| Copper, Cu | 1.20 mg | 1.42 mg | -16% |
| Manganese, Mn | 2.18 mg | 1.40 mg | +56% |
| Other Nutrients | |||
| Energy | 2117 kj | 1393 kj | +52% |
| Ash | 4.58 g | 5.50 g | -17% |
| Folic acid (Vitamin B9 — synthetic) | 233 ug | 29.0 ug | +703% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 233 ug | 29.0 ug | +703% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 442 IU | 64.0 IU | +591% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| 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) | 0.341 g | 0.004 g | +8425% |
| SFA 16:0 (Palmitic acid) | 8.43 g | 0.128 g | +6488% |
| SFA 18:0 (Stearic acid) | 0.853 g | 0.060 g | +1322% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.256 g | 0.004 g | +6300% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 6.61 g | 0.536 g | +1134% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.002 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 18.1 g | 0.630 g | +2768% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 17.9 g | 0.618 g | +2791% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.069 g | 0.011 g | +527% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic 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 | — | |
| Tryptophan (EAA) | 0.492 g | 1.10 g | -55% |
| Threonine (EAA) | 1.21 g | 2.08 g | -42% |
| Isoleucine (EAA, BCAA) | 1.17 g | 2.16 g | -46% |
| Leucine (EAA, BCAA) | 2.23 g | 3.84 g | -42% |
| Lysine (EAA) | 1.65 g | 1.61 g | +3% |
| Methionine (EAA) | 0.529 g | 1.66 g | -68% |
| Cystine (conditionally essential) | 0.855 g | 1.01 g | -16% |
| Phenylalanine (EAA) | 2.03 g | 2.66 g | -24% |
| Tyrosine (conditionally essential) | 1.17 g | 2.10 g | -44% |
| Valine (EAA, BCAA) | 1.67 g | 2.80 g | -40% |
| Arginine (conditionally essential) | 4.40 g | 7.44 g | -41% |
| Histidine (EAA) | 1.03 g | 1.48 g | -30% |
| Alanine | 1.51 g | 2.62 g | -42% |
| Aspartic acid | 3.55 g | 4.65 g | -24% |
| Glutamic acid | 8.16 g | 11.2 g | -27% |
| Glycine (conditionally essential) | 1.58 g | 3.43 g | -54% |
| Proline (conditionally essential) | 1.39 g | 2.29 g | -39% |
| Serine | 1.63 g | 2.73 g | -40% |
| Alcohol, ethyl | 0 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Seeds, cottonseed kernels, roasted (glandless) nutrition facts Seeds, sesame flour, low-fat nutrition facts Compare other foods →
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