Which has more protein, Soy meal, defatted, raw or Seeds, sesame flour, low-fat?

Seeds, sesame flour, low-fat has more protein at 50.1g per 100g, compared to 49.2g for Soy meal, defatted, raw.

Which has more calories, Soy meal, defatted, raw or Seeds, sesame flour, low-fat?

Soy meal, defatted, raw has more calories at 337 kcal per 100g, compared to 333 kcal for Seeds, sesame flour, low-fat.

Is Soy meal, defatted, raw 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.

Soy meal 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 meal 337

Seeds 333

Protein (g)

Soy meal 49.2

Seeds 50.1

Carbs (g)

Soy meal 35.9

Seeds 35.5

Fat (g)

Soy meal 2.39

Seeds 1.75

Fiber (g)

Soy meal —

Seeds —

Quick answers

Which has more protein?

Seeds, sesame flour, low-fat — 50.1g vs 49.2g per 100g.

Which has fewer calories?

Seeds, sesame flour, low-fat — 333 vs 337 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 meal	Seeds	Diff
Energy
Energy	337 kcal	333 kcal	+1%
Macronutrients
Water	6.94 g	7.10 g	-2%
Protein	49.2 g	50.1 g	-2%
Total lipid (fat)	2.39 g	1.75 g	+37%
Carbohydrate, by difference	35.9 g	35.5 g	+1%
Fats & Fatty Acids
Fatty acids, total saturated	0.268 g	0.201 g	+33%
Fatty acids, total monounsaturated	0.409 g	0.543 g	-25%
Fatty acids, total trans	0 g	—
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	0 mg	0 mg	=
Thiamin (Vitamin B1)	0.691 mg	2.52 mg	-73%
Riboflavin (Vitamin B2)	0.251 mg	0.269 mg	-7%
Niacin (Vitamin B3)	2.59 mg	12.5 mg	-79%
Pantothenic acid (Vitamin B5)	1.98 mg	2.74 mg	-28%
Vitamin B-6 — Pyridoxine	0.569 mg	0.142 mg	+301%
Biotin (Vitamin B7)	303 ug	29.0 ug	+945%
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	244 mg	149 mg	+64%
Iron, Fe	13.7 mg	14.2 mg	-4%
Magnesium, Mg	306 mg	338 mg	-9%
Phosphorus, P	701 mg	757 mg	-7%
Potassium, K	2490 mg	397 mg	+527%
Sodium, Na	3.00 mg	39.0 mg	-92%
Zinc, Zn	5.06 mg	10.0 mg	-49%
Copper, Cu	2.00 mg	1.42 mg	+40%
Manganese, Mn	3.80 mg	1.40 mg	+172%
Selenium, Se	3.30 ug	—
Other Nutrients
Energy	1409 kj	1393 kj	+1%
Ash	5.58 g	5.50 g	+1%
Folic acid (Vitamin B9 — synthetic)	303 ug	29.0 ug	+945%
Folate, DFE (Vitamin B9 — dietary folate equivalents)	303 ug	29.0 ug	+945%
Retinol	0 ug	0 ug	=
Vitamin A, IU	40.0 IU	64.0 IU	-37%
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
SFA 14:0 (Myristic acid)	0.005 g	0.004 g	+25%
SFA 16:0 (Palmitic acid)	0.196 g	0.128 g	+53%
SFA 18:0 (Stearic acid)	0.066 g	0.060 g	+10%
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.005 g	0.004 g	+25%
MUFA 18:1 (Omega-9, Oleic acid family)	0.404 g	0.536 g	-25%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	—	0.002 g
Fatty acids, total polyunsaturated	1.04 g	0.630 g	+66%
PUFA 18:2 (Omega-6, Linoleic acid)	0.921 g	0.618 g	+49%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.123 g	0.011 g	+1018%
Tryptophan (EAA)	0.653 g	1.10 g	-40%
Threonine (EAA)	1.95 g	2.08 g	-6%
Isoleucine (EAA, BCAA)	2.18 g	2.16 g	+1%
Leucine (EAA, BCAA)	3.66 g	3.84 g	-5%
Lysine (EAA)	2.99 g	1.61 g	+86%
Methionine (EAA)	0.606 g	1.66 g	-63%
Cystine (conditionally essential)	0.724 g	1.01 g	-28%
Phenylalanine (EAA)	2.35 g	2.66 g	-12%
Tyrosine (conditionally essential)	1.70 g	2.10 g	-19%
Valine (EAA, BCAA)	2.24 g	2.80 g	-20%
Arginine (conditionally essential)	3.49 g	7.44 g	-53%
Histidine (EAA)	1.21 g	1.48 g	-18%
Alanine	2.12 g	2.62 g	-19%
Aspartic acid	5.65 g	4.65 g	+21%
Glutamic acid	8.70 g	11.2 g	-22%
Glycine (conditionally essential)	2.08 g	3.43 g	-39%
Proline (conditionally essential)	2.63 g	2.29 g	+15%
Serine	2.61 g	2.73 g	-5%
Daidzein	80.8 mg	—
Genistein	115 mg	—
Isoflavones
Total isoflavones	210 mg	—

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

Soy meal, defatted, raw nutrition facts Seeds, sesame flour, low-fat nutrition facts Compare other foods →

Dig deeper — biggest differences

Biotin (Vitamin B7) +945% in Soy meal, defatted, raw Potassium, K +527% in Soy meal, defatted, raw Vitamin B-6 — Pyridoxine +301% in Soy meal, defatted, raw Manganese, Mn +172% in Soy meal, defatted, raw

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