Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sesame flour, partially defatted is higher in more vitamins & minerals
Calories (kcal)
Seeds 382
Flour —
Protein (g)
Seeds 40.3
Flour 5.29
Carbs (g)
Seeds 35.1
Flour 80.5
Fat (g)
Seeds 11.9
Flour 4.64
Fiber (g)
Seeds —
Flour 8.71
Quick answers
Which has more protein?
Seeds, sesame flour, partially defatted — 40.3g vs 5.29g per 100g.
Which is more nutrient-dense?
Seeds, sesame flour, partially defatted 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 | 382 kcal | — | |
| Macronutrients | |||
| Water | 6.61 g | 7.33 g | -10% |
| Protein | 40.3 g | 5.29 g | +663% |
| Total lipid (fat) | 11.9 g | 4.64 g | +156% |
| Carbohydrate, by difference | 35.1 g | 80.5 g | -56% |
| Fiber, total dietary | — | 8.71 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.63 g | 0.689 g | +137% |
| Fatty acids, total monounsaturated | 4.41 g | 1.26 g | +251% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.05 mg | -100% |
| Thiamin (Vitamin B1) | 2.53 mg | — | |
| Riboflavin (Vitamin B2) | 0.270 mg | — | |
| Niacin (Vitamin B3) | 12.6 mg | — | |
| Pantothenic acid (Vitamin B5) | 2.76 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.152 mg | — | |
| Biotin (Vitamin B7) | 29.0 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 | 150 mg | 55.8 mg | +169% |
| Iron, Fe | 14.3 mg | 1.62 mg | +782% |
| Magnesium, Mg | 362 mg | 68.8 mg | +427% |
| Phosphorus, P | 810 mg | 134 mg | +504% |
| Potassium, K | 425 mg | 1032 mg | -59% |
| Sodium, Na | 41.0 mg | 0 mg | |
| Zinc, Zn | 10.7 mg | 1.04 mg | +931% |
| Copper, Cu | 1.43 mg | 0.581 mg | +146% |
| Manganese, Mn | 1.40 mg | 2.90 mg | -52% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 1598 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 6.05 g | 2.30 g | +163% |
| Folic acid (Vitamin B9 — synthetic) | 29.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 29.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 69.0 IU | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| SFA 14:0 (Myristic acid) | 0.029 g | — | |
| SFA 16:0 (Palmitic acid) | 1.04 g | — | |
| SFA 18:0 (Stearic acid) | 0.491 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.035 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 4.35 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.016 g | — | |
| Fatty acids, total polyunsaturated | 5.11 g | 1.51 g | +237% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.02 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.088 g | — | |
| Tryptophan (EAA) | 0.882 g | — | |
| Threonine (EAA) | 1.67 g | — | |
| Isoleucine (EAA, BCAA) | 1.73 g | — | |
| Leucine (EAA, BCAA) | 3.09 g | — | |
| Lysine (EAA) | 1.29 g | — | |
| Methionine (EAA) | 1.33 g | — | |
| Cystine (conditionally essential) | 0.814 g | — | |
| Phenylalanine (EAA) | 2.14 g | — | |
| Tyrosine (conditionally essential) | 1.69 g | — | |
| Valine (EAA, BCAA) | 2.25 g | — | |
| Arginine (conditionally essential) | 5.98 g | — | |
| Histidine (EAA) | 1.19 g | — | |
| Alanine | 2.11 g | — | |
| Aspartic acid | 3.74 g | — | |
| Glutamic acid | 8.99 g | — | |
| Glycine (conditionally essential) | 2.76 g | — | |
| Proline (conditionally essential) | 1.84 g | — | |
| Serine | 2.20 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.