Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sesame butter, tahini, type of kernels unspecified is higher in more vitamins & minerals
Calories (kcal)
Seeds 592
Flour —
Protein (g)
Seeds 17.4
Flour 5.29
Carbs (g)
Seeds 21.5
Flour 80.5
Fat (g)
Seeds 53.0
Flour 4.64
Fiber (g)
Seeds 4.70
Flour 8.71
Quick answers
Which has more protein?
Seeds, sesame butter, tahini, type of kernels unspecified — 17.4g vs 5.29g per 100g.
Which is more nutrient-dense?
Seeds, sesame butter, tahini, type of kernels unspecified 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 | 592 kcal | — | |
| Macronutrients | |||
| Water | 3.00 g | 7.33 g | -59% |
| Protein | 17.4 g | 5.29 g | +229% |
| Total lipid (fat) | 53.0 g | 4.64 g | +1043% |
| Carbohydrate, by difference | 21.5 g | 80.5 g | -73% |
| Fiber, total dietary | 4.70 g | 8.71 g | -46% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 7.42 g | 0.689 g | +977% |
| Fatty acids, total monounsaturated | 20.0 g | 1.26 g | +1494% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 4.20 mg | 4.05 mg | +4% |
| Thiamin (Vitamin B1) | 1.59 mg | — | |
| Riboflavin (Vitamin B2) | 0.120 mg | — | |
| Niacin (Vitamin B3) | 5.64 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.150 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 | 141 mg | 55.8 mg | +153% |
| Iron, Fe | 4.42 mg | 1.62 mg | +173% |
| Magnesium, Mg | 95.0 mg | 68.8 mg | +38% |
| Phosphorus, P | 790 mg | 134 mg | +489% |
| Potassium, K | 459 mg | 1032 mg | -56% |
| Sodium, Na | 35.0 mg | 0 mg | |
| Zinc, Zn | 4.62 mg | 1.04 mg | +345% |
| Copper, Cu | 1.61 mg | 0.581 mg | +177% |
| Manganese, Mn | — | 2.90 mg | |
| Selenium, Se | 34.4 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2477 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 5.09 g | 2.30 g | +121% |
| 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 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) | 0.132 g | — | |
| SFA 16:0 (Palmitic acid) | 4.74 g | — | |
| SFA 18:0 (Stearic acid) | 2.23 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.159 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 19.8 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.074 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 23.2 g | 1.51 g | +1433% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 22.8 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.401 g | — | |
| 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 | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* 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, type of kernels unspecified nutrition facts Flour, chestnut nutrition facts Compare other foods →
Dig deeper — biggest differences
Phosphorus, P +489% in Seeds, sesame butter, tahini, type of kernels unspecified Zinc, Zn +345% in Seeds, sesame butter, tahini, type of kernels unspecified Protein +229% in Seeds, sesame butter, tahini, type of kernels unspecified Copper, Cu +177% in Seeds, sesame butter, tahini, type of kernels unspecified
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