Soy protein concentrate 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 protein 328
Seeds 333
Protein (g)
Soy protein 63.6
Seeds 50.1
Carbs (g)
Soy protein 25.4
Seeds 35.5
Fat (g)
Soy protein 0.460
Seeds 1.75
Fiber (g)
Soy protein 5.50
Seeds —
Quick answers
Which has more protein?
Soy protein concentrate, produced by alcohol extraction — 63.6g vs 50.1g per 100g.
Which has fewer calories?
Soy protein concentrate, produced by alcohol extraction — 328 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 protein concentrate | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 328 kcal | 333 kcal | -2% |
| Macronutrients | |||
| Water | 5.80 g | 7.10 g | -18% |
| Protein | 63.6 g | 50.1 g | +27% |
| Total lipid (fat) | 0.460 g | 1.75 g | -74% |
| Carbohydrate, by difference | 25.4 g | 35.5 g | -28% |
| Fiber, total dietary | 5.50 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.052 g | 0.201 g | -74% |
| Fatty acids, total monounsaturated | 0.079 g | 0.543 g | -85% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.316 mg | 2.52 mg | -87% |
| Riboflavin (Vitamin B2) | 0.142 mg | 0.269 mg | -47% |
| Niacin (Vitamin B3) | 0.716 mg | 12.5 mg | -94% |
| Pantothenic acid (Vitamin B5) | 0.057 mg | 2.74 mg | -98% |
| Vitamin B-6 — Pyridoxine | 0.134 mg | 0.142 mg | -6% |
| Biotin (Vitamin B7) | 340 ug | 29.0 ug | +1072% |
| 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% |
| Carotene, beta | 0 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 363 mg | 149 mg | +144% |
| Iron, Fe | 10.8 mg | 14.2 mg | -24% |
| Magnesium, Mg | 315 mg | 338 mg | -7% |
| Phosphorus, P | 839 mg | 757 mg | +11% |
| Potassium, K | 2202 mg | 397 mg | +455% |
| Sodium, Na | 3.00 mg | 39.0 mg | -92% |
| Zinc, Zn | 4.40 mg | 10.0 mg | -56% |
| Copper, Cu | 0.976 mg | 1.42 mg | -32% |
| Manganese, Mn | 4.19 mg | 1.40 mg | +200% |
| Selenium, Se | 0.800 ug | — | |
| Other Nutrients | |||
| Energy | 1373 kj | 1393 kj | -1% |
| Ash | 4.70 g | 5.50 g | -15% |
| Total Sugars | 20.0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 340 ug | 29.0 ug | +1072% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 340 ug | 29.0 ug | +1072% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 0 IU | 64.0 IU | -100% |
| 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 | 0 ug | — | |
| SFA 14:0 (Myristic acid) | 0.001 g | 0.004 g | -75% |
| SFA 16:0 (Palmitic acid) | 0.038 g | 0.128 g | -70% |
| SFA 18:0 (Stearic acid) | 0.013 g | 0.060 g | -78% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.001 g | 0.004 g | -75% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.078 g | 0.536 g | -85% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.002 g | |
| Fatty acids, total polyunsaturated | 0.201 g | 0.630 g | -68% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.177 g | 0.618 g | -71% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.024 g | 0.011 g | +118% |
| Tryptophan (EAA) | 0.835 g | 1.10 g | -24% |
| Threonine (EAA) | 2.47 g | 2.08 g | +19% |
| Isoleucine (EAA, BCAA) | 2.94 g | 2.16 g | +36% |
| Leucine (EAA, BCAA) | 4.92 g | 3.84 g | +28% |
| Lysine (EAA) | 3.93 g | 1.61 g | +144% |
| Methionine (EAA) | 0.814 g | 1.66 g | -51% |
| Cystine (conditionally essential) | 0.886 g | 1.01 g | -12% |
| Phenylalanine (EAA) | 3.28 g | 2.66 g | +23% |
| Tyrosine (conditionally essential) | 2.30 g | 2.10 g | +10% |
| Valine (EAA, BCAA) | 3.06 g | 2.80 g | +9% |
| Arginine (conditionally essential) | 4.64 g | 7.44 g | -38% |
| Histidine (EAA) | 1.58 g | 1.48 g | +7% |
| Alanine | 2.68 g | 2.62 g | +2% |
| Aspartic acid | 7.25 g | 4.65 g | +56% |
| Glutamic acid | 12.0 g | 11.2 g | +7% |
| Glycine (conditionally essential) | 2.69 g | 3.43 g | -22% |
| Proline (conditionally essential) | 3.30 g | 2.29 g | +44% |
| Serine | 3.37 g | 2.73 g | +23% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Daidzein | 5.78 mg | — | |
| Genistein | 5.26 mg | — | |
| Isoflavones | |||
| Total isoflavones | 11.5 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 protein concentrate, produced by alcohol extraction nutrition facts Seeds, sesame flour, low-fat nutrition facts Compare other foods →
Dig deeper — biggest differences
Biotin (Vitamin B7) +1072% in Soy protein concentrate, produced by alcohol extraction Potassium, K +455% in Soy protein concentrate, produced by alcohol extraction Manganese, Mn +200% in Soy protein concentrate, produced by alcohol extraction Calcium, Ca +144% in Soy protein concentrate, produced by alcohol extraction
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