Which has more protein, Seeds, watermelon seed kernels, dried or Seeds, sesame flour, low-fat?

Seeds, sesame flour, low-fat has more protein at 50.1g per 100g, compared to 28.3g for Seeds, watermelon seed kernels, dried.

Which has more calories, Seeds, watermelon seed kernels, dried or Seeds, sesame flour, low-fat?

Seeds, watermelon seed kernels, dried has more calories at 557 kcal per 100g, compared to 333 kcal for Seeds, sesame flour, low-fat.

Is Seeds, watermelon seed kernels, dried healthier than Seeds, sesame flour, low-fat?

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

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 557

Seeds 333

Protein (g)

Seeds 28.3

Seeds 50.1

Carbs (g)

Seeds 15.3

Seeds 35.5

Fat (g)

Seeds 47.4

Seeds 1.75

Fiber (g)

Seeds —

Quick answers

Which has more protein?

Seeds, sesame flour, low-fat — 50.1g vs 28.3g per 100g.

Which has fewer calories?

Seeds, sesame flour, low-fat — 333 vs 557 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	557 kcal	333 kcal	+67%
Macronutrients
Water	5.05 g	7.10 g	-29%
Protein	28.3 g	50.1 g	-43%
Total lipid (fat)	47.4 g	1.75 g	+2607%
Carbohydrate, by difference	15.3 g	35.5 g	-57%
Fats & Fatty Acids
Fatty acids, total saturated	9.78 g	0.201 g	+4765%
Fatty acids, total monounsaturated	7.41 g	0.543 g	+1264%
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.190 mg	2.52 mg	-92%
Riboflavin (Vitamin B2)	0.145 mg	0.269 mg	-46%
Niacin (Vitamin B3)	3.55 mg	12.5 mg	-72%
Pantothenic acid (Vitamin B5)	0.346 mg	2.74 mg	-87%
Vitamin B-6 — Pyridoxine	0.089 mg	0.142 mg	-37%
Biotin (Vitamin B7)	58.0 ug	29.0 ug	+100%
Folate, total (Vitamin B9)	0 ug	0 ug	=
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	0 ug	3.00 ug	-100%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	54.0 mg	149 mg	-64%
Iron, Fe	7.28 mg	14.2 mg	-49%
Magnesium, Mg	515 mg	338 mg	+52%
Phosphorus, P	755 mg	757 mg	=
Potassium, K	648 mg	397 mg	+63%
Sodium, Na	99.0 mg	39.0 mg	+154%
Zinc, Zn	10.2 mg	10.0 mg	+2%
Copper, Cu	0.686 mg	1.42 mg	-52%
Manganese, Mn	1.61 mg	1.40 mg	+16%
Other Nutrients
Energy	2330 kj	1393 kj	+67%
Ash	3.94 g	5.50 g	-28%
Folic acid (Vitamin B9 — synthetic)	58.0 ug	29.0 ug	+100%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	58.0 ug	29.0 ug	+100%
Retinol	0 ug	0 ug	=
Vitamin A, IU	0 IU	64.0 IU	-100%
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
SFA 14:0 (Myristic acid)	—	0.004 g
SFA 16:0 (Palmitic acid)	5.41 g	0.128 g	+4129%
SFA 18:0 (Stearic acid)	4.30 g	0.060 g	+7065%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.090 g	0.004 g	+2150%
MUFA 18:1 (Omega-9, Oleic acid family)	7.32 g	0.536 g	+1265%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	—	0.002 g
Fatty acids, total polyunsaturated	28.1 g	0.630 g	+4359%
PUFA 18:2 (Omega-6, Linoleic acid)	28.1 g	0.618 g	+4446%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	—	0.011 g
Tryptophan (EAA)	0.390 g	1.10 g	-64%
Threonine (EAA)	1.11 g	2.08 g	-47%
Isoleucine (EAA, BCAA)	1.34 g	2.16 g	-38%
Leucine (EAA, BCAA)	2.15 g	3.84 g	-44%
Lysine (EAA)	0.887 g	1.61 g	-45%
Methionine (EAA)	0.834 g	1.66 g	-50%
Cystine (conditionally essential)	0.438 g	1.01 g	-57%
Phenylalanine (EAA)	2.03 g	2.66 g	-24%
Tyrosine (conditionally essential)	1.02 g	2.10 g	-52%
Valine (EAA, BCAA)	1.56 g	2.80 g	-44%
Arginine (conditionally essential)	4.90 g	7.44 g	-34%
Histidine (EAA)	0.775 g	1.48 g	-47%
Alanine	1.49 g	2.62 g	-43%
Aspartic acid	2.76 g	4.65 g	-41%
Glutamic acid	5.70 g	11.2 g	-49%
Glycine (conditionally essential)	1.66 g	3.43 g	-52%
Proline (conditionally essential)	1.25 g	2.29 g	-45%
Serine	1.51 g	2.73 g	-45%

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Seeds, watermelon seed kernels, dried nutrition facts Seeds, sesame flour, low-fat nutrition facts Compare other foods →

Dig deeper — biggest differences

Sodium, Na +154% in Seeds, watermelon seed kernels, dried Biotin (Vitamin B7) +100% in Seeds, watermelon seed kernels, dried Vitamin A, RAE -100% in Seeds, watermelon seed kernels, dried Thiamin (Vitamin B1) -92% in Seeds, watermelon seed kernels, dried

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