Beechnuts 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 1.08 g.
- Sesame Flour is lighter per 100 g: 414 kcal against 576 kcal.
- Beechnuts leads in 8 micronutrients, including Vitamin B6, Folate, Vitamin C.
- Sesame Flour leads in 30 micronutrients, including Vitamin A, Thiamin (B1), Niacin (B3).
Per 100 calories
| Nutrient | Beechnuts | Sesame Flour |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.08 g | 9.77 g |
| Carbs | 5.82 g | 7.83 g |
| Fat | 8.68 g | 4.09 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.725 µg |
| Thiamin (B1) | 0.053 mg | 0.623 mg |
| Riboflavin (B2) | 0.064 mg | 0.066 mg |
| Niacin (B3) | 0.152 mg | 3.1 mg |
| Pantothenic Acid (B5) | 0.161 mg | 0.679 mg |
| Vitamin B6 | 0.119 mg | 0.036 mg |
| Folate | 19.6 µg | 7.17 µg |
| Vitamin C | 2.69 mg | 0 mg |
| Minerals | ||
| Calcium | 0.174 mg | 36.9 mg |
| Iron | 0.427 mg | 3.52 mg |
| Magnesium | 0 mg | 85.5 mg |
| Phosphorus | 0 mg | 191 mg |
| Potassium | 177 mg | 100 mg |
| Sodium | 6.6 mg | 9.75 mg |
| Zinc | 0.062 mg | 2.53 mg |
| Copper | 0.116 mg | 0.352 mg |
| Manganese | 0.233 mg | 0.346 mg |
| Fats | ||
| Polyunsaturated Fat | 3.49 g | 1.78 g |
| Monounsaturated Fat | 3.8 g | 1.53 g |
| Saturated Fat | 0.993 g | 0.567 g |
| Omega-6 (Linoleic Acid) | 3.19 g | 1.74 g |
| Amino Acids | ||
| Histidine | 0.03 g | 0.288 g |
| Isoleucine | 0.043 g | 0.42 g |
| Leucine | 0.064 g | 0.749 g |
| Lysine | 0.064 g | 0.313 g |
| Methionine | 0.025 g | 0.323 g |
| Cystine | 0.034 g | 0.197 g |
| Phenylalanine | 0.045 g | 0.518 g |
| Tyrosine | 0.03 g | 0.409 g |
| Threonine | 0.038 g | 0.405 g |
| Tryptophan | 0.012 g | 0.214 g |
| Valine | 0.06 g | 0.546 g |
| Arginine | 0.077 g | 1.45 g |
| Alanine | 0.072 g | 0.511 g |
| Serine | 0.186 g | 0.907 g |
| Proline | 0.139 g | 2.18 g |
| Glycine | 0.055 g | 0.669 g |
| Aspartic Acid | 0.057 g | 0.446 g |
| Glutamic Acid | 0.054 g | 0.533 g |
Per 100 grams
| Nutrient | Beechnuts | Sesame Flour |
|---|---|---|
| Calories | 576 kcal | 414 kcal |
| Protein | 6.2 g | 40.4 g |
| Carbs | 33.5 g | 32.4 g |
| Fat | 50 g | 16.9 g |
| Vitamins | ||
| Vitamin A | 0 µg | 3 µg |
| Thiamin (B1) | 0.304 mg | 2.58 mg |
| Riboflavin (B2) | 0.371 mg | 0.275 mg |
| Niacin (B3) | 0.877 mg | 12.8 mg |
| Pantothenic Acid (B5) | 0.925 mg | 2.81 mg |
| Vitamin B6 | 0.684 mg | 0.149 mg |
| Folate | 113 µg | 29.7 µg |
| Vitamin C | 15.5 mg | 0 mg |
| Minerals | ||
| Calcium | 1 mg | 153 mg |
| Iron | 2.46 mg | 14.6 mg |
| Magnesium | 0 mg | 354 mg |
| Phosphorus | 0 mg | 791 mg |
| Potassium | 1,020 mg | 415 mg |
| Sodium | 38 mg | 40.3 mg |
| Zinc | 0.36 mg | 10.5 mg |
| Copper | 0.67 mg | 1.46 mg |
| Manganese | 1.34 mg | 1.43 mg |
| Fats | ||
| Polyunsaturated Fat | 20.1 g | 7.35 g |
| Monounsaturated Fat | 21.9 g | 6.31 g |
| Saturated Fat | 5.72 g | 2.34 g |
| Omega-6 (Linoleic Acid) | 18.4 g | 7.21 g |
| Amino Acids | ||
| Histidine | 0.172 g | 1.19 g |
| Isoleucine | 0.245 g | 1.74 g |
| Leucine | 0.367 g | 3.1 g |
| Lysine | 0.367 g | 1.3 g |
| Methionine | 0.146 g | 1.34 g |
| Cystine | 0.197 g | 0.815 g |
| Phenylalanine | 0.262 g | 2.14 g |
| Tyrosine | 0.172 g | 1.69 g |
| Threonine | 0.221 g | 1.68 g |
| Tryptophan | 0.069 g | 0.885 g |
| Valine | 0.346 g | 2.26 g |
| Arginine | 0.443 g | 5.99 g |
| Alanine | 0.414 g | 2.11 g |
| Serine | 1.07 g | 3.75 g |
| Proline | 0.8 g | 9.02 g |
| Glycine | 0.319 g | 2.77 g |
| Aspartic Acid | 0.326 g | 1.85 g |
| Glutamic Acid | 0.31 g | 2.2 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Beechnuts and Sesame Flour, including preparation variants and research-cited compound levels, or compare any two foods.