Soy flour 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)
Soy flour 327
Seeds 333
Protein (g)
Soy flour 51.5
Seeds 50.1
Carbs (g)
Soy flour 33.9
Seeds 35.5
Fat (g)
Soy flour 1.22
Seeds 1.75
Fiber (g)
Soy flour 17.5
Seeds —
Quick answers
Which has more protein?
Soy flour, defatted — 51.5g vs 50.1g per 100g.
Which has fewer calories?
Soy flour, defatted — 327 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 | Soy flour | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 327 kcal | 333 kcal | -2% |
| Macronutrients | |||
| Water | 7.25 g | 7.10 g | +2% |
| Protein | 51.5 g | 50.1 g | +3% |
| Total lipid (fat) | 1.22 g | 1.75 g | -30% |
| Carbohydrate, by difference | 33.9 g | 35.5 g | -4% |
| Fiber, total dietary | 17.5 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.136 g | 0.201 g | -32% |
| Fatty acids, total monounsaturated | 0.208 g | 0.543 g | -62% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.698 mg | 2.52 mg | -72% |
| Riboflavin (Vitamin B2) | 0.253 mg | 0.269 mg | -6% |
| Niacin (Vitamin B3) | 2.61 mg | 12.5 mg | -79% |
| Pantothenic acid (Vitamin B5) | 2.00 mg | 2.74 mg | -27% |
| Vitamin B-6 — Pyridoxine | 0.574 mg | 0.142 mg | +304% |
| Biotin (Vitamin B7) | 305 ug | 29.0 ug | +952% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 11.3 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 2.00 ug | 3.00 ug | -33% |
| Carotene, beta | 24.0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.120 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 241 mg | 149 mg | +62% |
| Iron, Fe | 9.24 mg | 14.2 mg | -35% |
| Magnesium, Mg | 290 mg | 338 mg | -14% |
| Phosphorus, P | 674 mg | 757 mg | -11% |
| Potassium, K | 2384 mg | 397 mg | +501% |
| Sodium, Na | 20.0 mg | 39.0 mg | -49% |
| Zinc, Zn | 2.46 mg | 10.0 mg | -75% |
| Copper, Cu | 4.07 mg | 1.42 mg | +185% |
| Manganese, Mn | 3.02 mg | 1.40 mg | +116% |
| Selenium, Se | 1.70 ug | — | |
| Other Nutrients | |||
| Energy | 1367 kj | 1393 kj | -2% |
| Ash | 6.15 g | 5.50 g | +12% |
| Total Sugars | 16.4 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 305 ug | 29.0 ug | +952% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 305 ug | 29.0 ug | +952% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 40.0 IU | 64.0 IU | -37% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 0 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 4.10 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) | 0.003 g | 0.004 g | -25% |
| SFA 16:0 (Palmitic acid) | 0.100 g | 0.128 g | -22% |
| SFA 18:0 (Stearic acid) | 0.034 g | 0.060 g | -43% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.003 g | 0.004 g | -25% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.206 g | 0.536 g | -62% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.002 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| Fatty acids, total polyunsaturated | 0.533 g | 0.630 g | -15% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.470 g | 0.618 g | -24% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.063 g | 0.011 g | +473% |
| 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) | 0.683 g | 1.10 g | -38% |
| Threonine (EAA) | 2.04 g | 2.08 g | -2% |
| Isoleucine (EAA, BCAA) | 2.28 g | 2.16 g | +6% |
| Leucine (EAA, BCAA) | 3.83 g | 3.84 g | = |
| Lysine (EAA) | 3.13 g | 1.61 g | +95% |
| Methionine (EAA) | 0.634 g | 1.66 g | -62% |
| Cystine (conditionally essential) | 0.757 g | 1.01 g | -25% |
| Phenylalanine (EAA) | 2.45 g | 2.66 g | -8% |
| Tyrosine (conditionally essential) | 1.78 g | 2.10 g | -15% |
| Valine (EAA, BCAA) | 2.35 g | 2.80 g | -16% |
| Arginine (conditionally essential) | 3.65 g | 7.44 g | -51% |
| Histidine (EAA) | 1.27 g | 1.48 g | -14% |
| Alanine | 2.21 g | 2.62 g | -15% |
| Aspartic acid | 5.91 g | 4.65 g | +27% |
| Glutamic acid | 9.11 g | 11.2 g | -19% |
| Glycine (conditionally essential) | 2.17 g | 3.43 g | -37% |
| Proline (conditionally essential) | 2.75 g | 2.29 g | +20% |
| Serine | 2.72 g | 2.73 g | = |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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