Seeds vs Whale
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sesame flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Seeds 333
Whale 327
Protein (g)
Seeds 50.1
Whale 69.9
Carbs (g)
Seeds 35.5
Whale 0
Fat (g)
Seeds 1.75
Whale 5.34
Fiber (g)
Seeds —
Whale 0
Quick answers
Which has more protein?
Whale, beluga, meat, dried (Alaska Native) — 69.9g vs 50.1g per 100g.
Which has fewer calories?
Whale, beluga, meat, dried (Alaska Native) — 327 vs 333 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 | Whale | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 333 kcal | 327 kcal | +2% |
| Macronutrients | |||
| Water | 7.10 g | 22.4 g | -68% |
| Protein | 50.1 g | 69.9 g | -28% |
| Total lipid (fat) | 1.75 g | 5.34 g | -67% |
| Carbohydrate, by difference | 35.5 g | 0 g | |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.201 g | 1.20 g | -83% |
| Fatty acids, total monounsaturated | 0.543 g | 3.35 g | -84% |
| Cholesterol | 0 mg | 122 mg | -100% |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 2.52 mg | 0.039 mg | +6351% |
| Riboflavin (Vitamin B2) | 0.269 mg | 0.519 mg | -48% |
| Niacin (Vitamin B3) | 12.5 mg | 15.2 mg | -18% |
| Pantothenic acid (Vitamin B5) | 2.74 mg | 1.68 mg | +63% |
| Vitamin B-6 — Pyridoxine | 0.142 mg | 0.131 mg | +8% |
| Biotin (Vitamin B7) | 29.0 ug | 10.0 ug | +190% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | — | 132 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 7.31 ug | -100% |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0.270 mg | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 149 mg | 22.0 mg | +577% |
| Iron, Fe | 14.2 mg | 72.3 mg | -80% |
| Magnesium, Mg | 338 mg | 63.0 mg | +437% |
| Phosphorus, P | 757 mg | 549 mg | +38% |
| Potassium, K | 397 mg | 800 mg | -50% |
| Sodium, Na | 39.0 mg | 220 mg | -82% |
| Zinc, Zn | 10.0 mg | 7.80 mg | +28% |
| Copper, Cu | 1.42 mg | 0.320 mg | +345% |
| Manganese, Mn | 1.40 mg | 0.130 mg | +974% |
| Selenium, Se | — | 103 ug | |
| Other Nutrients | |||
| Energy | 1393 kj | 1370 kj | +2% |
| Ash | 5.50 g | 2.69 g | +104% |
| Total Sugars | — | 0 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 0 g | |
| Galactose | — | 0 g | |
| Starch | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | 10.0 ug | +190% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | 10.0 ug | +190% |
| Betaine | — | 23.8 mg | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | 64.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 0 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 1.30 ug | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.007 g | |
| SFA 14:0 (Myristic acid) | 0.004 g | 0.246 g | -98% |
| SFA 15:0 (Pentadecanoic acid) | — | 0.027 g | |
| SFA 16:0 (Palmitic acid) | 0.128 g | 0.698 g | -82% |
| SFA 17:0 (Margaric acid) | — | 0.027 g | |
| SFA 18:0 (Stearic acid) | 0.060 g | 0.200 g | -70% |
| SFA 20:0 (Arachidic acid) | — | 0 g | |
| SFA 22:0 (Behenic acid) | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0.033 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0.013 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | 1.09 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.536 g | 1.33 g | -60% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | 0.638 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0.239 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.630 g | 0.319 g | +97% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.618 g | 0.047 g | +1215% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | 0.027 g | -59% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0.013 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.013 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.033 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.060 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0.040 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0.086 g | |
| Phytosterols | — | 0 mg | |
| Tryptophan (EAA) | 1.10 g | 0.797 g | +38% |
| Threonine (EAA) | 2.08 g | 2.73 g | -24% |
| Isoleucine (EAA, BCAA) | 2.16 g | 2.68 g | -20% |
| Leucine (EAA, BCAA) | 3.84 g | 5.78 g | -34% |
| Lysine (EAA) | 1.61 g | 6.31 g | -75% |
| Methionine (EAA) | 1.66 g | 1.35 g | +22% |
| Cystine (conditionally essential) | 1.01 g | 0.419 g | +142% |
| Phenylalanine (EAA) | 2.66 g | 2.95 g | -10% |
| Tyrosine (conditionally essential) | 2.10 g | 1.89 g | +11% |
| Valine (EAA, BCAA) | 2.80 g | 2.81 g | = |
| Arginine (conditionally essential) | 7.44 g | 3.84 g | +94% |
| Histidine (EAA) | 1.48 g | 3.00 g | -51% |
| Alanine | 2.62 g | 4.27 g | -39% |
| Aspartic acid | 4.65 g | 5.84 g | -20% |
| Glutamic acid | 11.2 g | 9.60 g | +17% |
| Glycine (conditionally essential) | 3.43 g | 4.08 g | -16% |
| Proline (conditionally essential) | 2.29 g | 3.48 g | -34% |
| Serine | 2.73 g | 2.42 g | +13% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | — | 48.0 mg | |
| Choline from phosphatidylcholine | — | 17.0 mg | |
| Choline from phosphocholine | — | 5.60 mg | |
| Choline from sphingomyelin | — | 20.0 mg | |
| Free Choline | — | 42.0 mg | |
| Total Choline | — | 130 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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