Seeds vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, cottonseed meal, partially defatted (glandless) is higher in more vitamins & minerals
Calories (kcal)
Seeds 367
Seeds 333
Protein (g)
Seeds 49.1
Seeds 50.1
Carbs (g)
Seeds 38.4
Seeds 35.5
Fat (g)
Seeds 4.77
Seeds 1.75
Fiber (g)
Seeds —
Seeds —
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 49.1g per 100g.
Which has fewer calories?
Seeds, sesame flour, low-fat — 333 vs 367 kcal per 100g.
Which is more nutrient-dense?
Seeds, cottonseed meal, partially defatted (glandless) 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 | 367 kcal | 333 kcal | +10% |
| Macronutrients | |||
| Water | 1.20 g | 7.10 g | -83% |
| Protein | 49.1 g | 50.1 g | -2% |
| Total lipid (fat) | 4.77 g | 1.75 g | +173% |
| Carbohydrate, by difference | 38.4 g | 35.5 g | +8% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.21 g | 0.201 g | +500% |
| Fatty acids, total monounsaturated | 0.861 g | 0.543 g | +59% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.50 mg | 0 mg | |
| Thiamin (Vitamin B1) | 2.22 mg | 2.52 mg | -12% |
| Riboflavin (Vitamin B2) | 0.420 mg | 0.269 mg | +56% |
| Niacin (Vitamin B3) | 4.29 mg | 12.5 mg | -66% |
| Pantothenic acid (Vitamin B5) | 0.472 mg | 2.74 mg | -83% |
| Vitamin B-6 — Pyridoxine | 0.811 mg | 0.142 mg | +471% |
| Biotin (Vitamin B7) | 242 ug | 29.0 ug | +734% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 23.0 ug | 3.00 ug | +667% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 504 mg | 149 mg | +238% |
| Iron, Fe | 13.4 mg | 14.2 mg | -6% |
| Magnesium, Mg | 760 mg | 338 mg | +125% |
| Phosphorus, P | 1684 mg | 757 mg | +122% |
| Potassium, K | 1869 mg | 397 mg | +371% |
| Sodium, Na | 37.0 mg | 39.0 mg | -5% |
| Zinc, Zn | 12.3 mg | 10.0 mg | +23% |
| Copper, Cu | 0.001 mg | 1.42 mg | -100% |
| Manganese, Mn | 2.26 mg | 1.40 mg | +62% |
| Other Nutrients | |||
| Energy | 1536 kj | 1393 kj | +10% |
| Ash | 6.50 g | 5.50 g | +18% |
| Folic acid (Vitamin B9 — synthetic) | 242 ug | 29.0 ug | +734% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 242 ug | 29.0 ug | +734% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 458 IU | 64.0 IU | +616% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| SFA 14:0 (Myristic acid) | 0.042 g | 0.004 g | +950% |
| SFA 16:0 (Palmitic acid) | 1.05 g | 0.128 g | +720% |
| SFA 18:0 (Stearic acid) | 0.106 g | 0.060 g | +77% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.032 g | 0.004 g | +700% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.823 g | 0.536 g | +54% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.002 g | |
| Fatty acids, total polyunsaturated | 2.25 g | 0.630 g | +257% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.22 g | 0.618 g | +260% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.009 g | 0.011 g | -18% |
| Tryptophan (EAA) | 0.741 g | 1.10 g | -32% |
| Threonine (EAA) | 1.82 g | 2.08 g | -13% |
| Isoleucine (EAA, BCAA) | 1.77 g | 2.16 g | -18% |
| Leucine (EAA, BCAA) | 3.35 g | 3.84 g | -13% |
| Lysine (EAA) | 2.49 g | 1.61 g | +55% |
| Methionine (EAA) | 0.797 g | 1.66 g | -52% |
| Cystine (conditionally essential) | 1.29 g | 1.01 g | +27% |
| Phenylalanine (EAA) | 3.06 g | 2.66 g | +15% |
| Tyrosine (conditionally essential) | 1.77 g | 2.10 g | -16% |
| Valine (EAA, BCAA) | 2.52 g | 2.80 g | -10% |
| Arginine (conditionally essential) | 6.63 g | 7.44 g | -11% |
| Histidine (EAA) | 1.55 g | 1.48 g | +5% |
| Alanine | 2.28 g | 2.62 g | -13% |
| Aspartic acid | 5.34 g | 4.65 g | +15% |
| Glutamic acid | 12.3 g | 11.2 g | +10% |
| Glycine (conditionally essential) | 2.38 g | 3.43 g | -31% |
| Proline (conditionally essential) | 2.09 g | 2.29 g | -9% |
| Serine | 2.45 g | 2.73 g | -10% |
* 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 meal, partially defatted (glandless) nutrition facts Seeds, sesame flour, low-fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Biotin (Vitamin B7) +734% in Seeds, cottonseed meal, partially defatted (glandless) Vitamin A, RAE +667% in Seeds, cottonseed meal, partially defatted (glandless) Vitamin B-6 — Pyridoxine +471% in Seeds, cottonseed meal, partially defatted (glandless) Potassium, K +371% in Seeds, cottonseed meal, partially defatted (glandless)
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