Almond Butter vs Sesame Flour
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Sesame Flour has more protein per 100 calories: 9.77 g against 3.42 g.
- Sesame Flour is lighter per 100 g: 414 kcal against 614 kcal.
- Almond Butter leads in 13 micronutrients, including Riboflavin (B2), Folate, Choline.
- Sesame Flour leads in 29 micronutrients, including Vitamin A, Thiamin (B1), Niacin (B3).
Per 100 calories
| Nutrient | Almond Butter | Sesame Flour |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.42 g | 9.77 g |
| Carbs | 3.06 g | 7.83 g |
| Fat | 9.04 g | 4.09 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.725 µg |
| Thiamin (B1) | 0.007 mg | 0.623 mg |
| Riboflavin (B2) | 0.153 mg | 0.066 mg |
| Niacin (B3) | 0.515 mg | 3.1 mg |
| Pantothenic Acid (B5) | 0.052 mg | 0.679 mg |
| Vitamin B6 | 0.017 mg | 0.036 mg |
| Folate | 8.63 µg | 7.17 µg |
| Choline | 8.49 mg | 0 mg |
| Vitamin E | 3.94 mg | 0 mg |
| Minerals | ||
| Calcium | 56.5 mg | 36.9 mg |
| Iron | 0.568 mg | 3.52 mg |
| Magnesium | 45.4 mg | 85.5 mg |
| Phosphorus | 82.7 mg | 191 mg |
| Potassium | 122 mg | 100 mg |
| Sodium | 1.14 mg | 9.75 mg |
| Zinc | 0.536 mg | 2.53 mg |
| Copper | 0.152 mg | 0.352 mg |
| Manganese | 0.347 mg | 0.346 mg |
| Selenium | 0.391 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 1.68 g | 0 g |
| Sugar | 0.721 g | 0 g |
| Starch | 0.013 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 2.21 g | 1.78 g |
| Monounsaturated Fat | 5.28 g | 1.53 g |
| Saturated Fat | 0.676 g | 0.567 g |
| Omega-6 (Linoleic Acid) | 2.21 g | 1.74 g |
| Amino Acids | ||
| Histidine | 0.09 g | 0.288 g |
| Isoleucine | 0.132 g | 0.42 g |
| Leucine | 0.241 g | 0.749 g |
| Lysine | 0.1 g | 0.313 g |
| Methionine | 0.02 g | 0.323 g |
| Cystine | 0.039 g | 0.197 g |
| Phenylalanine | 0.187 g | 0.518 g |
| Tyrosine | 0.097 g | 0.409 g |
| Threonine | 0.09 g | 0.405 g |
| Tryptophan | 0.026 g | 0.214 g |
| Valine | 0.153 g | 0.546 g |
| Arginine | 0.388 g | 1.45 g |
| Alanine | 0.161 g | 0.511 g |
| Serine | 0.391 g | 0.907 g |
| Proline | 0.963 g | 2.18 g |
| Glycine | 0.239 g | 0.669 g |
| Aspartic Acid | 0.149 g | 0.446 g |
| Glutamic Acid | 0.151 g | 0.533 g |
Per 100 grams
| Nutrient | Almond Butter | Sesame Flour |
|---|---|---|
| Calories | 614 kcal | 414 kcal |
| Protein | 21 g | 40.4 g |
| Carbs | 18.8 g | 32.4 g |
| Fat | 55.5 g | 16.9 g |
| Vitamins | ||
| Vitamin A | 0 µg | 3 µg |
| Thiamin (B1) | 0.041 mg | 2.58 mg |
| Riboflavin (B2) | 0.939 mg | 0.275 mg |
| Niacin (B3) | 3.16 mg | 12.8 mg |
| Pantothenic Acid (B5) | 0.318 mg | 2.81 mg |
| Vitamin B6 | 0.103 mg | 0.149 mg |
| Folate | 53 µg | 29.7 µg |
| Choline | 52.1 mg | 0 mg |
| Vitamin E | 24.2 mg | 0 mg |
| Minerals | ||
| Calcium | 347 mg | 153 mg |
| Iron | 3.49 mg | 14.6 mg |
| Magnesium | 279 mg | 354 mg |
| Phosphorus | 508 mg | 791 mg |
| Potassium | 748 mg | 415 mg |
| Sodium | 7 mg | 40.3 mg |
| Zinc | 3.29 mg | 10.5 mg |
| Copper | 0.934 mg | 1.46 mg |
| Manganese | 2.13 mg | 1.43 mg |
| Selenium | 2.4 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 10.3 g | 0 g |
| Sugar | 4.43 g | 0 g |
| Starch | 0.08 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 13.6 g | 7.35 g |
| Monounsaturated Fat | 32.4 g | 6.31 g |
| Saturated Fat | 4.15 g | 2.34 g |
| Omega-6 (Linoleic Acid) | 13.6 g | 7.21 g |
| Amino Acids | ||
| Histidine | 0.55 g | 1.19 g |
| Isoleucine | 0.813 g | 1.74 g |
| Leucine | 1.48 g | 3.1 g |
| Lysine | 0.612 g | 1.3 g |
| Methionine | 0.122 g | 1.34 g |
| Cystine | 0.242 g | 0.815 g |
| Phenylalanine | 1.15 g | 2.14 g |
| Tyrosine | 0.595 g | 1.69 g |
| Threonine | 0.555 g | 1.68 g |
| Tryptophan | 0.159 g | 0.885 g |
| Valine | 0.937 g | 2.26 g |
| Arginine | 2.38 g | 5.99 g |
| Alanine | 0.99 g | 2.11 g |
| Serine | 2.4 g | 3.75 g |
| Proline | 5.91 g | 9.02 g |
| Glycine | 1.47 g | 2.77 g |
| Aspartic Acid | 0.915 g | 1.85 g |
| Glutamic Acid | 0.926 g | 2.2 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Almond Butter and Sesame Flour, including preparation variants and research-cited compound levels, or compare any two foods.