Seeds vs Yeast extract spread
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
Yeast extract 185
Protein (g)
Seeds 50.1
Yeast extract 23.9
Carbs (g)
Seeds 35.5
Yeast extract 20.4
Fat (g)
Seeds 1.75
Yeast extract 0.900
Fiber (g)
Seeds —
Yeast extract 6.50
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 23.9g per 100g.
Which has fewer calories?
Yeast extract spread — 185 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 | Yeast extract spread | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 333 kcal | 185 kcal | +80% |
| Macronutrients | |||
| Water | 7.10 g | 40.9 g | -83% |
| Protein | 50.1 g | 23.9 g | +110% |
| Total lipid (fat) | 1.75 g | 0.900 g | +94% |
| Carbohydrate, by difference | 35.5 g | 20.4 g | +74% |
| Fiber, total dietary | — | 6.50 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.201 g | 0 g | |
| Fatty acids, total monounsaturated | 0.543 g | 0 g | |
| Fatty acids, total trans | — | 0 g | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 2.52 mg | 23.4 mg | -89% |
| Riboflavin (Vitamin B2) | 0.269 mg | 17.5 mg | -98% |
| Niacin (Vitamin B3) | 12.5 mg | 128 mg | -90% |
| Pantothenic acid (Vitamin B5) | 2.74 mg | 4.60 mg | -40% |
| Vitamin B-6 — Pyridoxine | 0.142 mg | 0 mg | |
| Biotin (Vitamin B7) | 29.0 ug | 3786 ug | -99% |
| Folate, total (Vitamin B9) | 0 ug | 2993 ug | -100% |
| Choline, total | — | 65.1 mg | |
| Vitamin B-12 — Cobalamin | 0 ug | 0.500 ug | -100% |
| Vitamin A, RAE | 3.00 ug | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | — | 0 mg | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 149 mg | 67.0 mg | +122% |
| Iron, Fe | 14.2 mg | 4.04 mg | +252% |
| Magnesium, Mg | 338 mg | 180 mg | +88% |
| Phosphorus, P | 757 mg | 104 mg | +628% |
| Potassium, K | 397 mg | 2100 mg | -81% |
| Sodium, Na | 39.0 mg | 3380 mg | -99% |
| Zinc, Zn | 10.0 mg | 4.19 mg | +139% |
| Copper, Cu | 1.42 mg | 0.245 mg | +482% |
| Manganese, Mn | 1.40 mg | 0.261 mg | +435% |
| Selenium, Se | — | 27.6 ug | |
| Other Nutrients | |||
| Energy | 1393 kj | 775 kj | +80% |
| Ash | 5.50 g | 13.9 g | -60% |
| Total Sugars | — | 1.60 g | |
| Sucrose | — | 0 g | |
| Glucose | — | 0 g | |
| Fructose | — | 0 g | |
| Lactose | — | 0 g | |
| Maltose | — | 1.60 g | |
| Galactose | — | 0 g | |
| Starch | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | 793 ug | -96% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | 5881 ug | -100% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 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 D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| 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) | 0.004 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.128 g | 0 g | |
| SFA 18:0 (Stearic acid) | 0.060 g | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.004 g | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.536 g | 0 g | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.002 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 0.630 g | 0 g | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.618 g | 0 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.011 g | 0 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 | |
| Tryptophan (EAA) | 1.10 g | — | |
| Threonine (EAA) | 2.08 g | — | |
| Isoleucine (EAA, BCAA) | 2.16 g | — | |
| Leucine (EAA, BCAA) | 3.84 g | — | |
| Lysine (EAA) | 1.61 g | — | |
| Methionine (EAA) | 1.66 g | — | |
| Cystine (conditionally essential) | 1.01 g | — | |
| Phenylalanine (EAA) | 2.66 g | — | |
| Tyrosine (conditionally essential) | 2.10 g | — | |
| Valine (EAA, BCAA) | 2.80 g | — | |
| Arginine (conditionally essential) | 7.44 g | — | |
| Histidine (EAA) | 1.48 g | — | |
| Alanine | 2.62 g | — | |
| Aspartic acid | 4.65 g | — | |
| Glutamic acid | 11.2 g | — | |
| Glycine (conditionally essential) | 3.43 g | — | |
| Proline (conditionally essential) | 2.29 g | — | |
| Serine | 2.73 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 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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