Spices 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)
Spices 331
Seeds 333
Protein (g)
Spices 16.5
Seeds 50.1
Carbs (g)
Spices 72.7
Seeds 35.5
Fat (g)
Spices 0.730
Seeds 1.75
Fiber (g)
Spices 9.00
Seeds —
Quick answers
Which has more protein?
Seeds, sesame flour, low-fat — 50.1g vs 16.5g per 100g.
Which has fewer calories?
Spices, garlic powder — 331 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 | Spices | Seeds | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 331 kcal | 333 kcal | -1% |
| Macronutrients | |||
| Water | 6.45 g | 7.10 g | -9% |
| Protein | 16.5 g | 50.1 g | -67% |
| Total lipid (fat) | 0.730 g | 1.75 g | -58% |
| Carbohydrate, by difference | 72.7 g | 35.5 g | +105% |
| Fiber, total dietary | 9.00 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.249 g | 0.201 g | +24% |
| Fatty acids, total monounsaturated | 0.115 g | 0.543 g | -79% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 1.20 mg | 0 mg | |
| Thiamin (Vitamin B1) | 0.435 mg | 2.52 mg | -83% |
| Riboflavin (Vitamin B2) | 0.141 mg | 0.269 mg | -48% |
| Niacin (Vitamin B3) | 0.796 mg | 12.5 mg | -94% |
| Pantothenic acid (Vitamin B5) | 0.743 mg | 2.74 mg | -73% |
| Vitamin B-6 — Pyridoxine | 1.65 mg | 0.142 mg | +1065% |
| Biotin (Vitamin B7) | 47.0 ug | 29.0 ug | +62% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 67.5 mg | — | |
| 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) | 0.670 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 79.0 mg | 149 mg | -47% |
| Iron, Fe | 5.65 mg | 14.2 mg | -60% |
| Magnesium, Mg | 77.0 mg | 338 mg | -77% |
| Phosphorus, P | 414 mg | 757 mg | -45% |
| Potassium, K | 1193 mg | 397 mg | +201% |
| Sodium, Na | 60.0 mg | 39.0 mg | +54% |
| Zinc, Zn | 2.99 mg | 10.0 mg | -70% |
| Copper, Cu | 0.533 mg | 1.42 mg | -63% |
| Manganese, Mn | 0.979 mg | 1.40 mg | -30% |
| Selenium, Se | 23.9 ug | — | |
| Other Nutrients | |||
| Energy | 1386 kj | 1393 kj | -1% |
| Ash | 3.54 g | 5.50 g | -36% |
| Total Sugars | 2.43 g | — | |
| Sucrose | 2.05 g | — | |
| Glucose | 0.070 g | — | |
| Fructose | 0.310 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 47.0 ug | 29.0 ug | +62% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 47.0 ug | 29.0 ug | +62% |
| Betaine | 6.10 mg | — | |
| 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 E — Beta-Tocopherol (β-Tocopherol) | 0 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0.400 ug | — | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 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 13:0 (Tridecanoic acid) | 0 g | — | |
| SFA 14:0 (Myristic acid) | 0.015 g | 0.004 g | +275% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.101 g | 0.128 g | -21% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.105 g | 0.060 g | +75% |
| SFA 20:0 (Arachidic acid) | 0 g | — | |
| SFA 22:0 (Behenic acid) | 0.028 g | — | |
| SFA 24:0 (Lignoceric acid) | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.004 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.106 g | 0.536 g | -80% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 0.106 g | — | |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.002 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.009 g | — | |
| Fatty acids, total polyunsaturated | 0.178 g | 0.630 g | -72% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.143 g | 0.618 g | -77% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.012 g | 0.011 g | +9% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.012 g | — | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.022 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic 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 | — | |
| Fatty acids, total trans-monoenoic | 0 g | — | |
| TFA 18:1 t | 0 g | — | |
| Phytosterols | 8.00 mg | — | |
| Tryptophan (EAA) | 0.121 g | 1.10 g | -89% |
| Threonine (EAA) | 0.374 g | 2.08 g | -82% |
| Isoleucine (EAA, BCAA) | 0.414 g | 2.16 g | -81% |
| Leucine (EAA, BCAA) | 0.728 g | 3.84 g | -81% |
| Lysine (EAA) | 0.768 g | 1.61 g | -52% |
| Methionine (EAA) | 0.111 g | 1.66 g | -93% |
| Cystine (conditionally essential) | 0.253 g | 1.01 g | -75% |
| Phenylalanine (EAA) | 0.525 g | 2.66 g | -80% |
| Tyrosine (conditionally essential) | 0.445 g | 2.10 g | -79% |
| Valine (EAA, BCAA) | 0.667 g | 2.80 g | -76% |
| Arginine (conditionally essential) | 3.37 g | 7.44 g | -55% |
| Histidine (EAA) | 0.263 g | 1.48 g | -82% |
| Alanine | 0.485 g | 2.62 g | -81% |
| Aspartic acid | 1.89 g | 4.65 g | -59% |
| Glutamic acid | 3.66 g | 11.2 g | -67% |
| Glycine (conditionally essential) | 0.525 g | 3.43 g | -85% |
| Proline (conditionally essential) | 1.35 g | 2.29 g | -41% |
| Serine | 0.505 g | 2.73 g | -82% |
| Hydroxyproline | 0 g | — | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Proanthocyanidin dimers | 0 mg | — | |
| Proanthocyanidin trimers | 0 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 18.0 mg | — | |
| Choline from phosphatidylcholine | 7.00 mg | — | |
| Choline from phosphocholine | 1.30 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 42.0 mg | — | |
| Total Choline | 68.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.