Which has more protein, Seeds, sesame seeds, whole, dried or Flaxseed, ground?

Flaxseed, ground has more protein at 18.0g per 100g, compared to 17.7g for Seeds, sesame seeds, whole, dried.

Which has more calories, Seeds, sesame seeds, whole, dried or Flaxseed, ground?

Calorie data is not available for one or both foods.

Is Seeds, sesame seeds, whole, dried healthier than Flaxseed, ground?

Based on vitamin and mineral density, Seeds, sesame seeds, whole, dried scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Seeds vs Flaxseed

Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods

Seeds, sesame seeds, whole, dried is higher in more vitamins & minerals

Calories (kcal)

Seeds 573

Flaxseed —

Protein (g)

Seeds 17.7

Flaxseed 18.0

Carbs (g)

Seeds 23.5

Flaxseed 34.4

Fat (g)

Seeds 49.7

Flaxseed 37.3

Fiber (g)

Seeds 11.8

Flaxseed 23.1

Quick answers

Which has more protein?

Flaxseed, ground — 18.0g vs 17.7g per 100g.

Which is more nutrient-dense?

Seeds, sesame seeds, whole, dried 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	Flaxseed	Diff
Energy
Energy	573 kcal	—
Macronutrients
Water	4.69 g	6.80 g	-31%
Protein	17.7 g	18.0 g	-2%
Total lipid (fat)	49.7 g	37.3 g	+33%
Carbohydrate, by difference	23.5 g	34.4 g	-32%
Fiber, total dietary	11.8 g	23.1 g	-49%
Fats & Fatty Acids
Fatty acids, total saturated	6.96 g	3.28 g	+112%
Fatty acids, total monounsaturated	18.8 g	5.94 g	+216%
Cholesterol	0 mg	—
Vitamins
Vitamin C, total ascorbic acid	0 mg	—
Thiamin (Vitamin B1)	0.791 mg	0.537 mg	+47%
Riboflavin (Vitamin B2)	0.247 mg	—
Niacin (Vitamin B3)	4.51 mg	3.76 mg	+20%
Pantothenic acid (Vitamin B5)	0.050 mg	—
Vitamin B-6 — Pyridoxine	0.790 mg	0.393 mg	+101%
Biotin (Vitamin B7)	97.0 ug	41.5 ug	+134%
Folate, total (Vitamin B9)	0 ug	—
Choline, total	25.6 mg	—
Vitamin B-12 — Cobalamin	0 ug	—
Vitamin A, RAE	0 ug	—
Carotene, beta	5.00 ug	—
Carotene, alpha	0 ug	—
Vitamin E (alpha-tocopherol)	0.250 mg	0 mg
Vitamin D (D2 + D3)	0 ug	—
Minerals
Calcium, Ca	975 mg	230 mg	+324%
Iron, Fe	14.6 mg	5.78 mg	+152%
Magnesium, Mg	351 mg	372 mg	-6%
Phosphorus, P	629 mg	556 mg	+13%
Potassium, K	468 mg	793 mg	-41%
Sodium, Na	11.0 mg	36.7 mg	-70%
Zinc, Zn	7.75 mg	4.74 mg	+64%
Copper, Cu	4.08 mg	1.34 mg	+204%
Manganese, Mn	2.46 mg	2.40 mg	+2%
Selenium, Se	34.4 ug	136 ug	-75%
Other Nutrients
Energy (Atwater General Factors)	—	545 kcal
Energy (Atwater Specific Factors)	—	514 kcal
Energy	2397 kj	—
Nitrogen	—	3.40 g
Ash	4.45 g	3.53 g	+26%
Total Sugars	0.300 g	—
Biotin	—	33.8 ug
Folic acid (Vitamin B9 — synthetic)	97.0 ug	—
Folate, DFE (Vitamin B9 — dietary folate equivalents)	97.0 ug	—
Betaine	—	3.10 mg
Vitamin B-12, added	0 ug	—
Retinol	0 ug	—
Beta-carotene (Provitamin A)	0 ug	—
Vitamin A, IU	9.00 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	3.67 ug	-100%
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)	0.124 g	—
SFA 16:0 (Palmitic acid)	4.44 g	1.91 g	+133%
SFA 18:0 (Stearic acid)	2.09 g	1.19 g	+76%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.149 g	—
MUFA 18:1 (Omega-9, Oleic acid family)	18.5 g	—
MUFA 18:1 c (Omega-9, Oleic acid — cis)	—	5.76 g
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.070 g	—
MUFA 20:1 c	—	0.158 g
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	—
Fatty acids, total polyunsaturated	21.8 g	24.7 g	-12%
PUFA 18:2 (Omega-6, Linoleic acid)	21.4 g	—
PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid)	—	5.26 g
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.376 g	—
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	—	19.4 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	—
Phytosterols	714 mg	—
Tryptophan (EAA)	0.388 g	0.301 g	+29%
Threonine (EAA)	0.736 g	0.931 g	-21%
Isoleucine (EAA, BCAA)	0.763 g	0.938 g	-19%
Leucine (EAA, BCAA)	1.36 g	1.38 g	-2%
Lysine (EAA)	0.569 g	0.933 g	-39%
Methionine (EAA)	0.586 g	0.403 g	+46%
Cystine (conditionally essential)	0.358 g	—
Phenylalanine (EAA)	0.940 g	1.12 g	-16%
Tyrosine (conditionally essential)	0.743 g	0.572 g	+30%
Valine (EAA, BCAA)	0.990 g	1.14 g	-13%
Arginine (conditionally essential)	2.63 g	2.21 g	+19%
Histidine (EAA)	0.522 g	0.514 g	+2%
Alanine	0.927 g	1.09 g	-15%
Aspartic acid	1.65 g	2.31 g	-29%
Glutamic acid	3.95 g	4.85 g	-18%
Glycine (conditionally essential)	1.22 g	1.39 g	-12%
Proline (conditionally essential)	0.810 g	0.873 g	-7%
Serine	0.967 g	1.14 g	-15%
Hydroxyproline	—	0.191 g
Cysteine	—	0.553 g
Alcohol, ethyl	0 g	—
Caffeine	0 mg	—
Theobromine	0 mg	—
Daidzein	0 mg	20.2 mg	-100%
Genistein	0 mg	0.043 mg	-100%
Daidzin	—	30.2 mg
Genistin	—	1.95 mg
Glycitin	—	31.5 mg
Choline
Choline from glycerophoshocholine	—	3.10 mg
Choline from phosphatidylcholine	—	36.0 mg
Choline from phosphocholine	—	0.600 mg
Choline from sphingomyelin	—	0 mg
Free Choline	—	39.0 mg
Total Choline	—	79.0 mg
Isoflavones
Total isoflavones	0.010 mg	0.072 mg	-86%

* 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 seeds, whole, dried nutrition facts Flaxseed, ground nutrition facts Compare other foods →

Dig deeper — biggest differences

Calcium, Ca +324% in Seeds, sesame seeds, whole, dried Copper, Cu +204% in Seeds, sesame seeds, whole, dried Iron, Fe +152% in Seeds, sesame seeds, whole, dried Biotin (Vitamin B7) +134% in Seeds, sesame seeds, whole, dried

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