Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sesame meal, partially defatted is higher in more vitamins & minerals
Calories (kcal)
Seeds 567
Flour —
Protein (g)
Seeds 17.0
Flour 5.29
Carbs (g)
Seeds 26.0
Flour 80.5
Fat (g)
Seeds 48.0
Flour 4.64
Fiber (g)
Seeds —
Flour 8.71
Quick answers
Which has more protein?
Seeds, sesame meal, partially defatted — 17.0g vs 5.29g per 100g.
Which is more nutrient-dense?
Seeds, sesame meal, 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 | 567 kcal | — | |
| Macronutrients | |||
| Water | 5.00 g | 7.33 g | -32% |
| Protein | 17.0 g | 5.29 g | +221% |
| Total lipid (fat) | 48.0 g | 4.64 g | +935% |
| Carbohydrate, by difference | 26.0 g | 80.5 g | -68% |
| Fiber, total dietary | — | 8.71 g | |
| 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) | 2.57 mg | — | |
| Riboflavin (Vitamin B2) | 0.275 mg | — | |
| Niacin (Vitamin B3) | 12.8 mg | — | |
| Pantothenic acid (Vitamin B5) | 2.81 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.146 mg | — | |
| Biotin (Vitamin B7) | 30.0 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 | 153 mg | 55.8 mg | +174% |
| Iron, Fe | 14.6 mg | 1.62 mg | +798% |
| Magnesium, Mg | 346 mg | 68.8 mg | +403% |
| Phosphorus, P | 774 mg | 134 mg | +477% |
| Potassium, K | 406 mg | 1032 mg | -61% |
| Sodium, Na | 39.0 mg | 0 mg | |
| Zinc, Zn | 10.2 mg | 1.04 mg | +886% |
| Copper, Cu | 1.46 mg | 0.581 mg | +151% |
| Manganese, Mn | 1.43 mg | 2.90 mg | -51% |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2372 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 4.00 g | 2.30 g | +74% |
| Folic acid (Vitamin B9 — synthetic) | 30.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 30.0 ug | — | |
| Retinol | 0 ug | — | |
| Vitamin A, IU | 66.0 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) | 0.371 g | — | |
| Threonine (EAA) | 0.704 g | — | |
| Isoleucine (EAA, BCAA) | 0.730 g | — | |
| Leucine (EAA, BCAA) | 1.30 g | — | |
| Lysine (EAA) | 0.544 g | — | |
| Methionine (EAA) | 0.560 g | — | |
| Cystine (conditionally essential) | 0.342 g | — | |
| Phenylalanine (EAA) | 0.899 g | — | |
| Tyrosine (conditionally essential) | 0.710 g | — | |
| Valine (EAA, BCAA) | 0.947 g | — | |
| Arginine (conditionally essential) | 2.52 g | — | |
| Histidine (EAA) | 0.499 g | — | |
| Alanine | 0.886 g | — | |
| Aspartic acid | 1.57 g | — | |
| Glutamic acid | 3.78 g | — | |
| Glycine (conditionally essential) | 1.16 g | — | |
| Proline (conditionally essential) | 0.774 g | — | |
| Serine | 0.925 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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