Seeds vs Flour
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Seeds, sesame seed kernels, toasted, without salt added (decorticated) is higher in more vitamins & minerals
Calories (kcal)
Seeds 567
Flour —
Protein (g)
Seeds 17.0
Flour 26.2
Carbs (g)
Seeds 26.0
Flour 16.2
Fat (g)
Seeds 48.0
Flour 50.2
Fiber (g)
Seeds 16.9
Flour 9.27
Quick answers
Which has more protein?
Flour, almond — 26.2g vs 17.0g per 100g.
Which is more nutrient-dense?
Seeds, sesame seed kernels, toasted, without salt added (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 | 567 kcal | — | |
| Macronutrients | |||
| Water | 5.00 g | 4.32 g | +16% |
| Protein | 17.0 g | 26.2 g | -35% |
| Total lipid (fat) | 48.0 g | 50.2 g | -4% |
| Carbohydrate, by difference | 26.0 g | 16.2 g | +60% |
| Fiber, total dietary | 16.9 g | 9.27 g | +82% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.72 g | — | |
| Fatty acids, total monounsaturated | 18.1 g | — | |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 1.21 mg | 0.112 mg | +971% |
| Riboflavin (Vitamin B2) | 0.466 mg | 0.748 mg | -38% |
| Niacin (Vitamin B3) | 5.44 mg | 4.00 mg | +36% |
| Pantothenic acid (Vitamin B5) | 0.680 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.146 mg | 0.100 mg | +46% |
| Biotin (Vitamin B7) | 96.0 ug | 37.8 ug | +154% |
| 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) | 0.250 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 131 mg | 232 mg | -44% |
| Iron, Fe | 7.78 mg | 3.22 mg | +141% |
| Magnesium, Mg | 346 mg | 251 mg | +38% |
| Phosphorus, P | 774 mg | 512 mg | +51% |
| Potassium, K | 406 mg | 667 mg | -39% |
| Sodium, Na | 39.0 mg | 0.894 mg | +4260% |
| Zinc, Zn | 10.2 mg | 2.80 mg | +266% |
| Copper, Cu | 1.46 mg | 0.975 mg | +49% |
| Manganese, Mn | 1.43 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 | 2372 kj | — | |
| Nitrogen | — | 4.20 g | |
| Ash | 4.00 g | 2.96 g | +35% |
| Total Sugars | 0.480 g | — | |
| Molybdenum, Mo | — | 36.1 ug | |
| Biotin | — | 69.1 ug | |
| Folic acid (Vitamin B9 — synthetic) | 96.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 96.0 ug | — | |
| 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 D (D2 + D3 — total) | 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) | 0.120 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 | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 21.0 g | — | |
| PUFA 18:2 (Omega-6, Linoleic acid) | 20.7 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.363 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) | 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 | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 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, toasted, without salt added (decorticated) nutrition facts Flour, almond nutrition facts Compare other foods →
Dig deeper — biggest differences
Selenium, Se +4537% in Seeds, sesame seed kernels, toasted, without salt added (decorticated) Sodium, Na +4260% in Seeds, sesame seed kernels, toasted, without salt added (decorticated) Thiamin (Vitamin B1) +971% in Seeds, sesame seed kernels, toasted, without salt added (decorticated) Zinc, Zn +266% in Seeds, sesame seed kernels, toasted, without salt added (decorticated)
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