Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sesame seed kernels, dried (decorticated) is higher in more vitamins & minerals
Calories (kcal)
Seeds 631
Flour —
Protein (g)
Seeds 20.5
Flour 26.2
Carbs (g)
Seeds 11.7
Flour 16.2
Fat (g)
Seeds 61.2
Flour 50.2
Fiber (g)
Seeds 11.6
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 20.5g per 100g.
Which is more nutrient-dense?
Seeds, sesame seed kernels, dried (decorticated) 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 | 631 kcal | — | |
| Macronutrients | |||
| Water | 3.75 g | 4.32 g | -13% |
| Protein | 20.5 g | 26.2 g | -22% |
| Total lipid (fat) | 61.2 g | 50.2 g | +22% |
| Carbohydrate, by difference | 11.7 g | 16.2 g | -28% |
| Fiber, total dietary | 11.6 g | 9.27 g | +25% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.06 g | — | |
| Fatty acids, total monounsaturated | 23.9 g | — | |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.699 mg | 0.112 mg | +521% |
| Riboflavin (Vitamin B2) | 0.090 mg | 0.748 mg | -88% |
| Niacin (Vitamin B3) | 5.80 mg | 4.00 mg | +45% |
| Pantothenic acid (Vitamin B5) | 0.290 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.400 mg | 0.100 mg | +300% |
| Biotin (Vitamin B7) | 115 ug | 37.8 ug | +204% |
| Folate, total (Vitamin B9) | 0 ug | — | |
| Choline, total | 25.6 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | — | |
| Vitamin A, RAE | 3.00 ug | — | |
| Carotene, beta | 40.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 1.68 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 60.0 mg | 232 mg | -74% |
| Iron, Fe | 6.36 mg | 3.22 mg | +97% |
| Magnesium, Mg | 345 mg | 251 mg | +37% |
| Phosphorus, P | 667 mg | 512 mg | +30% |
| Potassium, K | 370 mg | 667 mg | -45% |
| Sodium, Na | 47.0 mg | 0.894 mg | +5155% |
| Zinc, Zn | 6.73 mg | 2.80 mg | +141% |
| Copper, Cu | 1.40 mg | 0.975 mg | +44% |
| Manganese, Mn | 1.44 mg | 1.81 mg | -21% |
| Selenium, Se | 34.4 ug | 0.742 ug | +4537% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 622 kcal | |
| Energy (Atwater Specific Factors) | — | 578 kcal | |
| Energy | 2640 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 2.86 g | 2.96 g | -3% |
| Total Sugars | 0.480 g | — | |
| Sucrose | 0.310 g | — | |
| Glucose | 0.100 g | — | |
| Fructose | 0.070 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 115 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 115 ug | — | |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | — | |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 66.0 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 D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 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 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 5.27 g | — | |
| SFA 18:0 (Stearic acid) | 3.31 g | — | |
| SFA 20:0 (Arachidic acid) | 0.347 g | — | |
| SFA 22:0 (Behenic acid) | 0.071 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.053 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.105 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 23.6 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.124 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.065 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.035 g | — | |
| Fatty acids, total polyunsaturated | 25.5 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 25.2 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.263 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic 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 | — | |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| Stigmasterol | 22.0 mg | — | |
| Campesterol | 53.0 mg | — | |
| Beta-sitosterol | 232 mg | — | |
| Tryptophan (EAA) | 0.330 g | — | |
| Threonine (EAA) | 0.730 g | — | |
| Isoleucine (EAA, BCAA) | 0.750 g | — | |
| Leucine (EAA, BCAA) | 1.50 g | — | |
| Lysine (EAA) | 0.650 g | — | |
| Methionine (EAA) | 0.880 g | — | |
| Cystine (conditionally essential) | 0.440 g | — | |
| Phenylalanine (EAA) | 0.940 g | — | |
| Tyrosine (conditionally essential) | 0.790 g | — | |
| Valine (EAA, BCAA) | 0.980 g | — | |
| Arginine (conditionally essential) | 3.25 g | — | |
| Histidine (EAA) | 0.550 g | — | |
| Alanine | 0.990 g | — | |
| Aspartic acid | 2.07 g | — | |
| Glutamic acid | 4.60 g | — | |
| Glycine (conditionally essential) | 1.09 g | — | |
| Proline (conditionally essential) | 1.04 g | — | |
| Serine | 1.20 g | — | |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 3.10 mg | — | |
| Choline from phosphatidylcholine | 10.0 mg | — | |
| Choline from phosphocholine | 2.80 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 9.60 mg | — | |
| Total Choline | 26.0 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 seed kernels, dried (decorticated) nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +5155% in Seeds, sesame seed kernels, dried (decorticated) Selenium, Se +4537% in Seeds, sesame seed kernels, dried (decorticated) Thiamin (Vitamin B1) +521% in Seeds, sesame seed kernels, dried (decorticated) Vitamin B-6 — Pyridoxine +300% in Seeds, sesame seed kernels, dried (decorticated)
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.