Seeds vs Seeds
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Seeds, sesame flour, low-fat is higher in more vitamins & minerals
Calories (kcal)
Seeds 326
Seeds 333
Protein (g)
Seeds 48.1
Seeds 50.1
Carbs (g)
Seeds 35.8
Seeds 35.5
Fat (g)
Seeds 1.61
Seeds 1.75
Fiber (g)
Seeds 5.20
Seeds —
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 48.1g per 100g.
Which has fewer calories?
Seeds, sunflower seed flour, partially defatted — 326 vs 333 kcal per 100g.
Which is more nutrient-dense?
Seeds, sesame flour, low-fat 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 | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 326 kcal | 333 kcal | -2% |
| Macronutrients | |||
| Water | 7.47 g | 7.10 g | +5% |
| Protein | 48.1 g | 50.1 g | -4% |
| Total lipid (fat) | 1.61 g | 1.75 g | -8% |
| Carbohydrate, by difference | 35.8 g | 35.5 g | +1% |
| Fiber, total dietary | 5.20 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.138 g | 0.201 g | -31% |
| Fatty acids, total monounsaturated | 0.252 g | 0.543 g | -54% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.30 mg | 0 mg | |
| Thiamin (Vitamin B1) | 3.19 mg | 2.52 mg | +27% |
| Riboflavin (Vitamin B2) | 0.266 mg | 0.269 mg | -1% |
| Niacin (Vitamin B3) | 7.31 mg | 12.5 mg | -42% |
| Pantothenic acid (Vitamin B5) | 6.59 mg | 2.74 mg | +140% |
| Vitamin B-6 — Pyridoxine | 0.753 mg | 0.142 mg | +430% |
| Biotin (Vitamin B7) | 222 ug | 29.0 ug | +666% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 3.00 ug | -33% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 114 mg | 149 mg | -23% |
| Iron, Fe | 6.62 mg | 14.2 mg | -53% |
| Magnesium, Mg | 346 mg | 338 mg | +2% |
| Phosphorus, P | 689 mg | 757 mg | -9% |
| Potassium, K | 67.0 mg | 397 mg | -83% |
| Sodium, Na | 3.00 mg | 39.0 mg | -92% |
| Zinc, Zn | 4.95 mg | 10.0 mg | -51% |
| Copper, Cu | 1.71 mg | 1.42 mg | +20% |
| Manganese, Mn | 1.98 mg | 1.40 mg | +41% |
| Selenium, Se | 58.2 ug | — | |
| Other Nutrients | |||
| Energy | 1364 kj | 1393 kj | -2% |
| Ash | 7.04 g | 5.50 g | +28% |
| Folic acid (Vitamin B9 — synthetic) | 222 ug | 29.0 ug | +666% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 222 ug | 29.0 ug | +666% |
| Retinol | 0 ug | 0 ug | = |
| Vitamin A, IU | 49.0 IU | 64.0 IU | -23% |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| 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) | 0.001 g | 0.004 g | -75% |
| SFA 16:0 (Palmitic acid) | 0.074 g | 0.128 g | -42% |
| SFA 18:0 (Stearic acid) | 0.059 g | 0.060 g | -2% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.004 g | -75% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.249 g | 0.536 g | -54% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.001 g | 0.002 g | -50% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.870 g | 0.630 g | +38% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.868 g | 0.618 g | +40% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.002 g | 0.011 g | -82% |
| 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) | 0.735 g | 1.10 g | -33% |
| Threonine (EAA) | 1.96 g | 2.08 g | -6% |
| Isoleucine (EAA, BCAA) | 2.40 g | 2.16 g | +11% |
| Leucine (EAA, BCAA) | 3.50 g | 3.84 g | -9% |
| Lysine (EAA) | 1.98 g | 1.61 g | +23% |
| Methionine (EAA) | 1.04 g | 1.66 g | -37% |
| Cystine (conditionally essential) | 0.952 g | 1.01 g | -6% |
| Phenylalanine (EAA) | 2.47 g | 2.66 g | -7% |
| Tyrosine (conditionally essential) | 1.41 g | 2.10 g | -33% |
| Valine (EAA, BCAA) | 2.78 g | 2.80 g | -1% |
| Arginine (conditionally essential) | 5.07 g | 7.44 g | -32% |
| Histidine (EAA) | 1.33 g | 1.48 g | -10% |
| Alanine | 2.36 g | 2.62 g | -10% |
| Aspartic acid | 5.16 g | 4.65 g | +11% |
| Glutamic acid | 11.8 g | 11.2 g | +5% |
| Glycine (conditionally essential) | 3.08 g | 3.43 g | -10% |
| Proline (conditionally essential) | 2.49 g | 2.29 g | +9% |
| Serine | 2.27 g | 2.73 g | -17% |
| Alcohol, ethyl | 0 g | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Seeds, sunflower seed flour, partially defatted nutrition facts Seeds, sesame flour, low-fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Biotin (Vitamin B7) +666% in Seeds, sunflower seed flour, partially defatted Vitamin B-6 — Pyridoxine +430% in Seeds, sunflower seed flour, partially defatted Pantothenic acid (Vitamin B5) +140% in Seeds, sunflower seed flour, partially defatted Sodium, Na -92% in Seeds, sunflower seed flour, partially defatted
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