Seeds vs Flour
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
Flour —
Protein (g)
Seeds 17.7
Flour 5.29
Carbs (g)
Seeds 23.5
Flour 80.5
Fat (g)
Seeds 49.7
Flour 4.64
Fiber (g)
Seeds 11.8
Flour 8.71
Quick answers
Which has more protein?
Seeds, sesame seeds, whole, dried — 17.7g vs 5.29g 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 | Flour | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 573 kcal | — | |
| Macronutrients | |||
| Water | 4.69 g | 7.33 g | -36% |
| Protein | 17.7 g | 5.29 g | +235% |
| Total lipid (fat) | 49.7 g | 4.64 g | +971% |
| Carbohydrate, by difference | 23.5 g | 80.5 g | -71% |
| Fiber, total dietary | 11.8 g | 8.71 g | +35% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 6.96 g | 0.689 g | +910% |
| Fatty acids, total monounsaturated | 18.8 g | 1.26 g | +1394% |
| Cholesterol | 0 mg | — | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 4.05 mg | -100% |
| Thiamin (Vitamin B1) | 0.791 mg | — | |
| Riboflavin (Vitamin B2) | 0.247 mg | — | |
| Niacin (Vitamin B3) | 4.51 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.050 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.790 mg | — | |
| Biotin (Vitamin B7) | 97.0 ug | — | |
| 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 | — | |
| Vitamin D (D2 + D3) | 0 ug | — | |
| Minerals | |||
| Calcium, Ca | 975 mg | 55.8 mg | +1647% |
| Iron, Fe | 14.6 mg | 1.62 mg | +798% |
| Magnesium, Mg | 351 mg | 68.8 mg | +411% |
| Phosphorus, P | 629 mg | 134 mg | +369% |
| Potassium, K | 468 mg | 1032 mg | -55% |
| Sodium, Na | 11.0 mg | 0 mg | |
| Zinc, Zn | 7.75 mg | 1.04 mg | +647% |
| Copper, Cu | 4.08 mg | 0.581 mg | +603% |
| Manganese, Mn | 2.46 mg | 2.90 mg | -15% |
| Selenium, Se | 34.4 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | — | 385 kcal | |
| Energy (Atwater Specific Factors) | — | 385 kcal | |
| Energy | 2397 kj | — | |
| Nitrogen | — | 0.998 g | |
| Ash | 4.45 g | 2.30 g | +93% |
| Total Sugars | 0.300 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 97.0 ug | — | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 97.0 ug | — | |
| 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 | — | |
| 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 | — | |
| SFA 18:0 (Stearic acid) | 2.09 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.149 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 18.5 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.070 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 21.8 g | 1.51 g | +1337% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 21.4 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.376 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 | — | |
| Threonine (EAA) | 0.736 g | — | |
| Isoleucine (EAA, BCAA) | 0.763 g | — | |
| Leucine (EAA, BCAA) | 1.36 g | — | |
| Lysine (EAA) | 0.569 g | — | |
| Methionine (EAA) | 0.586 g | — | |
| Cystine (conditionally essential) | 0.358 g | — | |
| Phenylalanine (EAA) | 0.940 g | — | |
| Tyrosine (conditionally essential) | 0.743 g | — | |
| Valine (EAA, BCAA) | 0.990 g | — | |
| Arginine (conditionally essential) | 2.63 g | — | |
| Histidine (EAA) | 0.522 g | — | |
| Alanine | 0.927 g | — | |
| Aspartic acid | 1.65 g | — | |
| Glutamic acid | 3.95 g | — | |
| Glycine (conditionally essential) | 1.22 g | — | |
| Proline (conditionally essential) | 0.810 g | — | |
| Serine | 0.967 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.010 mg | — | |
* 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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