Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sesame butter, tahini, from raw and stone ground kernels is higher in more vitamins & minerals
Calories (kcal)
Seeds 570
Flour —
Protein (g)
Seeds 17.8
Flour 5.29
Carbs (g)
Seeds 26.2
Flour 80.5
Fat (g)
Seeds 48.0
Flour 4.64
Fiber (g)
Seeds 9.30
Flour 8.71
Quick answers
Which has more protein?
Seeds, sesame butter, tahini, from raw and stone ground kernels — 17.8g vs 5.29g per 100g.
Which is more nutrient-dense?
Seeds, sesame butter, tahini, from raw and stone ground kernels 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 | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 570 kcal | — | |
| Macronutrients | |||
| Water | 3.00 g | 7.33 g | -59% |
| Protein | 17.8 g | 5.29 g | +237% |
| Total lipid (fat) | 48.0 g | 4.64 g | +935% |
| Carbohydrate, by difference | 26.2 g | 80.5 g | -67% |
| Fiber, total dietary | 9.30 g | 8.71 g | +7% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.72 g | 0.689 g | +876% |
| Fatty acids, total monounsaturated | 18.1 g | 1.26 g | +1343% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.05 mg | -100% |
| Thiamin (Vitamin B1) | 1.28 mg | — | |
| Riboflavin (Vitamin B2) | 0.510 mg | — | |
| Niacin (Vitamin B3) | 5.93 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.694 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.149 mg | — | |
| Biotin (Vitamin B7) | 98.0 ug | — | |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 3.00 ug | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 420 mg | 55.8 mg | +653% |
| Iron, Fe | 2.51 mg | 1.62 mg | +55% |
| Magnesium, Mg | 96.0 mg | 68.8 mg | +40% |
| Phosphorus, P | 752 mg | 134 mg | +460% |
| Potassium, K | 414 mg | 1032 mg | -60% |
| Sodium, Na | 74.0 mg | 0 mg | |
| Zinc, Zn | 4.64 mg | 1.04 mg | +347% |
| Copper, Cu | 1.62 mg | 0.581 mg | +178% |
| Manganese, Mn | 1.46 mg | 2.90 mg | -50% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2385 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 5.00 g | 2.30 g | +117% |
| Folic acid (Vitamin B9 — synthetic) | 98.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 98.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 67.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.120 g | — | |
| SFA 16:0 (Palmitic acid) | 4.29 g | — | |
| SFA 18:0 (Stearic acid) | 2.02 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.144 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 17.9 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.067 g | — | |
| Fatty acids, total polyunsaturated | 21.0 g | 1.51 g | +1289% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 20.7 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.363 g | — | |
| Tryptophan (EAA) | 0.390 g | — | |
| Threonine (EAA) | 0.739 g | — | |
| Isoleucine (EAA, BCAA) | 0.766 g | — | |
| Leucine (EAA, BCAA) | 1.36 g | — | |
| Lysine (EAA) | 0.571 g | — | |
| Methionine (EAA) | 0.588 g | — | |
| Cystine (conditionally essential) | 0.360 g | — | |
| Phenylalanine (EAA) | 0.944 g | — | |
| Tyrosine (conditionally essential) | 0.746 g | — | |
| Valine (EAA, BCAA) | 0.995 g | — | |
| Arginine (conditionally essential) | 2.64 g | — | |
| Histidine (EAA) | 0.524 g | — | |
| Alanine | 0.931 g | — | |
| Aspartic acid | 1.65 g | — | |
| Glutamic acid | 3.97 g | — | |
| Glycine (conditionally essential) | 1.22 g | — | |
| Proline (conditionally essential) | 0.813 g | — | |
| Serine | 0.971 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Seeds, sesame butter, tahini, from raw and stone ground kernels nutrition facts Flour, chestnut nutrition facts Compare other foods →
Dig deeper — biggest differences
Calcium, Ca +653% in Seeds, sesame butter, tahini, from raw and stone ground kernels Phosphorus, P +460% in Seeds, sesame butter, tahini, from raw and stone ground kernels Zinc, Zn +347% in Seeds, sesame butter, tahini, from raw and stone ground kernels Protein +237% in Seeds, sesame butter, tahini, from raw and stone ground kernels
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