Sesame butter vs Flaxseed
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Sesame butter, creamy is higher in more vitamins & minerals
Calories (kcal)
Sesame butter —
Flaxseed —
Protein (g)
Sesame butter 19.7
Flaxseed 18.0
Carbs (g)
Sesame butter 14.2
Flaxseed 34.4
Fat (g)
Sesame butter 62.4
Flaxseed 37.3
Fiber (g)
Sesame butter 8.37
Flaxseed 23.1
Quick answers
Which has more protein?
Sesame butter, creamy — 19.7g vs 18.0g per 100g.
Which is more nutrient-dense?
Sesame butter, creamy 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 | Sesame butter | Flaxseed | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 0.606 g | 6.80 g | -91% |
| Protein | 19.7 g | 18.0 g | +9% |
| Total lipid (fat) | 62.4 g | 37.3 g | +67% |
| Carbohydrate, by difference | 14.2 g | 34.4 g | -59% |
| Fiber, total dietary | 8.37 g | 23.1 g | -64% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.97 g | 3.28 g | +173% |
| Fatty acids, total monounsaturated | 22.6 g | 5.94 g | +280% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.993 mg | 0.537 mg | +85% |
| Niacin (Vitamin B3) | 5.81 mg | 3.76 mg | +55% |
| Vitamin B-6 — Pyridoxine | 0.595 mg | 0.393 mg | +52% |
| Biotin (Vitamin B7) | 108 ug | 41.5 ug | +162% |
| Vitamin E (alpha-tocopherol) | 0 mg | 0 mg | = |
| Minerals | |||
| Calcium, Ca | 116 mg | 230 mg | -50% |
| Iron, Fe | 7.00 mg | 5.78 mg | +21% |
| Magnesium, Mg | 357 mg | 372 mg | -4% |
| Phosphorus, P | 719 mg | 556 mg | +29% |
| Potassium, K | 408 mg | 793 mg | -49% |
| Sodium, Na | 63.6 mg | 36.7 mg | +73% |
| Zinc, Zn | 6.04 mg | 4.74 mg | +27% |
| Copper, Cu | 1.65 mg | 1.34 mg | +22% |
| Manganese, Mn | 1.61 mg | 2.40 mg | -33% |
| Selenium, Se | 46.5 ug | 136 ug | -66% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 697 kcal | 545 kcal | +28% |
| Energy (Atwater Specific Factors) | 648 kcal | 514 kcal | +26% |
| Nitrogen | 3.72 g | 3.40 g | +9% |
| Ash | 3.11 g | 3.53 g | -12% |
| Biotin | 13.3 ug | 33.8 ug | -61% |
| Betaine | — | 3.10 mg | |
| Vitamin K1 — Phylloquinone | 1.71 ug | 3.67 ug | -53% |
| SFA 16:0 (Palmitic acid) | 5.32 g | 1.91 g | +179% |
| SFA 18:0 (Stearic acid) | 3.10 g | 1.19 g | +162% |
| SFA 20:0 (Arachidic acid) | 0.361 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 22.4 g | 5.76 g | +288% |
| MUFA 20:1 c | 0.122 g | 0.158 g | -23% |
| Fatty acids, total polyunsaturated | 26.4 g | 24.7 g | +7% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 26.1 g | 5.26 g | +396% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.250 g | 19.4 g | -99% |
| Tryptophan (EAA) | 0.309 g | 0.301 g | +2% |
| Threonine (EAA) | 0.916 g | 0.931 g | -2% |
| Isoleucine (EAA, BCAA) | 0.859 g | 0.938 g | -8% |
| Leucine (EAA, BCAA) | 1.65 g | 1.38 g | +19% |
| Lysine (EAA) | 0.673 g | 0.933 g | -28% |
| Methionine (EAA) | 0.739 g | 0.403 g | +84% |
| Phenylalanine (EAA) | 1.12 g | 1.12 g | = |
| Tyrosine (conditionally essential) | 0.836 g | 0.572 g | +46% |
| Valine (EAA, BCAA) | 1.10 g | 1.14 g | -3% |
| Arginine (conditionally essential) | 3.14 g | 2.21 g | +42% |
| Histidine (EAA) | 0.618 g | 0.514 g | +20% |
| Alanine | 1.17 g | 1.09 g | +8% |
| Aspartic acid | 2.06 g | 2.31 g | -11% |
| Glutamic acid | 5.05 g | 4.85 g | +4% |
| Glycine (conditionally essential) | 1.23 g | 1.39 g | -12% |
| Proline (conditionally essential) | 0.929 g | 0.873 g | +6% |
| Serine | 1.15 g | 1.14 g | +1% |
| Hydroxyproline | 0.035 g | 0.191 g | -82% |
| Cysteine | 0.751 g | 0.553 g | +36% |
| Daidzein | 1.52 mg | 0.015 mg | +10067% |
| Genistein | 0 mg | 0.013 mg | -100% |
| Daidzin | 0.406 mg | 30.2 mg | -99% |
| Genistin | 0 mg | 1.95 mg | -100% |
| Glycitin | 0.169 mg | 31.5 mg | -99% |
| 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 | — | 0.072 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.