Nuts Almonds vs Seeds Sesame Flour
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Seeds Sesame Flour has more protein per 100 calories: 9.77 g against 3.5 g.
- Seeds Sesame Flour is lighter per 100 g: 414 kcal against 603 kcal.
- Nuts Almonds leads in 15 micronutrients, including Riboflavin (B2), Choline, Vitamin E.
- Seeds Sesame Flour leads in 29 micronutrients, including Vitamin A, Thiamin (B1), Niacin (B3).
Per 100 calories
| Nutrient | Nuts Almonds | Seeds Sesame Flour |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.5 g | 9.77 g |
| Carbs | 3.21 g | 7.83 g |
| Fat | 8.94 g | 4.09 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.725 µg |
| Thiamin (B1) | 0.014 mg | 0.623 mg |
| Riboflavin (B2) | 0.164 mg | 0.066 mg |
| Niacin (B3) | 0.606 mg | 3.1 mg |
| Pantothenic Acid (B5) | 0.046 mg | 0.679 mg |
| Vitamin B6 | 0.021 mg | 0.036 mg |
| Folate | 6.8 µg | 7.17 µg |
| Choline | 8.65 mg | 0 mg |
| Vitamin E | 4.14 mg | 0 mg |
| Minerals | ||
| Calcium | 46.4 mg | 36.9 mg |
| Iron | 0.615 mg | 3.52 mg |
| Magnesium | 45.9 mg | 85.5 mg |
| Phosphorus | 77.8 mg | 191 mg |
| Potassium | 117 mg | 100 mg |
| Sodium | 0.332 mg | 9.75 mg |
| Zinc | 0.529 mg | 2.53 mg |
| Copper | 0.171 mg | 0.352 mg |
| Manganese | 0.389 mg | 0.346 mg |
| Selenium | 0.506 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 1.78 g | 0 g |
| Sugar | 0.781 g | 0 g |
| Starch | 0.107 g | 0 g |
| Fructose | 0.001 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 2.2 g | 1.78 g |
| Monounsaturated Fat | 5.63 g | 1.53 g |
| Saturated Fat | 0.689 g | 0.567 g |
| Trans Fat | 0.001 g | 0 g |
| Omega-3 (ALA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 2.19 g | 1.74 g |
| Amino Acids | ||
| Histidine | 0.093 g | 0.288 g |
| Isoleucine | 0.119 g | 0.42 g |
| Leucine | 0.243 g | 0.749 g |
| Lysine | 0.096 g | 0.313 g |
| Methionine | 0.029 g | 0.323 g |
| Cystine | 0.041 g | 0.197 g |
| Phenylalanine | 0.188 g | 0.518 g |
| Tyrosine | 0.081 g | 0.409 g |
| Threonine | 0.106 g | 0.405 g |
| Tryptophan | 0.033 g | 0.214 g |
| Valine | 0.137 g | 0.546 g |
| Arginine | 0.407 g | 1.45 g |
| Alanine | 0.165 g | 0.511 g |
| Serine | 0.444 g | 0.907 g |
| Proline | 0.939 g | 2.18 g |
| Glycine | 0.24 g | 0.669 g |
| Aspartic Acid | 0.16 g | 0.446 g |
| Glutamic Acid | 0.158 g | 0.533 g |
Per 100 grams
| Nutrient | Nuts Almonds | Seeds Sesame Flour |
|---|---|---|
| Calories | 603 kcal | 414 kcal |
| Protein | 21.1 g | 40.4 g |
| Carbs | 19.4 g | 32.4 g |
| Fat | 53.9 g | 16.9 g |
| Vitamins | ||
| Vitamin A | 0 µg | 3 µg |
| Thiamin (B1) | 0.084 mg | 2.58 mg |
| Riboflavin (B2) | 0.99 mg | 0.275 mg |
| Niacin (B3) | 3.65 mg | 12.8 mg |
| Pantothenic Acid (B5) | 0.275 mg | 2.81 mg |
| Vitamin B6 | 0.127 mg | 0.149 mg |
| Folate | 41 µg | 29.7 µg |
| Choline | 52.1 mg | 0 mg |
| Vitamin E | 25 mg | 0 mg |
| Minerals | ||
| Calcium | 280 mg | 153 mg |
| Iron | 3.71 mg | 14.6 mg |
| Magnesium | 277 mg | 354 mg |
| Phosphorus | 469 mg | 791 mg |
| Potassium | 706 mg | 415 mg |
| Sodium | 2 mg | 40.3 mg |
| Zinc | 3.19 mg | 10.5 mg |
| Copper | 1.03 mg | 1.46 mg |
| Manganese | 2.35 mg | 1.43 mg |
| Selenium | 3.05 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 10.7 g | 0 g |
| Sugar | 4.71 g | 0 g |
| Starch | 0.645 g | 0 g |
| Fructose | 0.005 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 13.3 g | 7.35 g |
| Monounsaturated Fat | 34 g | 6.31 g |
| Saturated Fat | 4.15 g | 2.34 g |
| Trans Fat | 0.007 g | 0 g |
| Omega-3 (ALA) | 0.006 g | 0 g |
| Omega-6 (Linoleic Acid) | 13.2 g | 7.21 g |
| Amino Acids | ||
| Histidine | 0.563 g | 1.19 g |
| Isoleucine | 0.718 g | 1.74 g |
| Leucine | 1.47 g | 3.1 g |
| Lysine | 0.581 g | 1.3 g |
| Methionine | 0.172 g | 1.34 g |
| Cystine | 0.248 g | 0.815 g |
| Phenylalanine | 1.14 g | 2.14 g |
| Tyrosine | 0.488 g | 1.69 g |
| Threonine | 0.636 g | 1.68 g |
| Tryptophan | 0.201 g | 0.885 g |
| Valine | 0.823 g | 2.26 g |
| Arginine | 2.45 g | 5.99 g |
| Alanine | 0.995 g | 2.11 g |
| Serine | 2.68 g | 3.75 g |
| Proline | 5.66 g | 9.02 g |
| Glycine | 1.45 g | 2.77 g |
| Aspartic Acid | 0.964 g | 1.85 g |
| Glutamic Acid | 0.952 g | 2.2 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Almonds and Seeds Sesame Flour, including preparation variants and research-cited compound levels, or compare any two foods.