Nuts Chestnuts 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 1.68 g.
- Nuts Chestnuts is lighter per 100 g: 113 kcal against 414 kcal.
- Nuts Chestnuts leads in 7 micronutrients, including Vitamin A, Riboflavin (B2), Vitamin B6.
- Seeds Sesame Flour leads in 31 micronutrients, including Thiamin (B1), Niacin (B3), Pantothenic Acid (B5).
Per 100 calories
| Nutrient | Nuts Chestnuts | Seeds Sesame Flour |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.68 g | 9.77 g |
| Carbs | 21.8 g | 7.83 g |
| Fat | 0.686 g | 4.09 g |
| Vitamins | ||
| Vitamin A | 2.65 µg | 0.725 µg |
| Thiamin (B1) | 0.113 mg | 0.623 mg |
| Riboflavin (B2) | 0.084 mg | 0.066 mg |
| Niacin (B3) | 0.536 mg | 3.1 mg |
| Pantothenic Acid (B5) | 0.227 mg | 0.679 mg |
| Vitamin B6 | 0.181 mg | 0.036 mg |
| Folate | 29.7 µg | 7.17 µg |
| Vitamin C | 17.9 mg | 0 mg |
| Minerals | ||
| Calcium | 20.3 mg | 36.9 mg |
| Iron | 0.95 mg | 3.52 mg |
| Magnesium | 38.2 mg | 85.5 mg |
| Phosphorus | 56.2 mg | 191 mg |
| Potassium | 335 mg | 100 mg |
| Sodium | 10 mg | 9.75 mg |
| Zinc | 0.368 mg | 2.53 mg |
| Copper | 0.272 mg | 0.352 mg |
| Manganese | 0.744 mg | 0.346 mg |
| Fats | ||
| Polyunsaturated Fat | 0.233 g | 1.78 g |
| Monounsaturated Fat | 0.287 g | 1.53 g |
| Saturated Fat | 0.117 g | 0.567 g |
| Omega-6 (Linoleic Acid) | 0.208 g | 1.74 g |
| Amino Acids | ||
| Histidine | 0.047 g | 0.288 g |
| Isoleucine | 0.067 g | 0.42 g |
| Leucine | 0.102 g | 0.749 g |
| Lysine | 0.096 g | 0.313 g |
| Methionine | 0.041 g | 0.323 g |
| Cystine | 0.048 g | 0.197 g |
| Phenylalanine | 0.072 g | 0.518 g |
| Tyrosine | 0.049 g | 0.409 g |
| Threonine | 0.064 g | 0.405 g |
| Tryptophan | 0.02 g | 0.214 g |
| Valine | 0.092 g | 0.546 g |
| Arginine | 0.145 g | 1.45 g |
| Alanine | 0.101 g | 0.511 g |
| Serine | 0.324 g | 0.907 g |
| Proline | 0.23 g | 2.18 g |
| Glycine | 0.079 g | 0.669 g |
| Aspartic Acid | 0.079 g | 0.446 g |
| Glutamic Acid | 0.079 g | 0.533 g |
Per 100 grams
| Nutrient | Nuts Chestnuts | Seeds Sesame Flour |
|---|---|---|
| Calories | 113 kcal | 414 kcal |
| Protein | 1.9 g | 40.4 g |
| Carbs | 24.7 g | 32.4 g |
| Fat | 0.777 g | 16.9 g |
| Vitamins | ||
| Vitamin A | 3 µg | 3 µg |
| Thiamin (B1) | 0.128 mg | 2.58 mg |
| Riboflavin (B2) | 0.095 mg | 0.275 mg |
| Niacin (B3) | 0.607 mg | 12.8 mg |
| Pantothenic Acid (B5) | 0.257 mg | 2.81 mg |
| Vitamin B6 | 0.205 mg | 0.149 mg |
| Folate | 33.7 µg | 29.7 µg |
| Vitamin C | 20.3 mg | 0 mg |
| Minerals | ||
| Calcium | 23 mg | 153 mg |
| Iron | 1.08 mg | 14.6 mg |
| Magnesium | 43.3 mg | 354 mg |
| Phosphorus | 63.7 mg | 791 mg |
| Potassium | 380 mg | 415 mg |
| Sodium | 11.3 mg | 40.3 mg |
| Zinc | 0.417 mg | 10.5 mg |
| Copper | 0.308 mg | 1.46 mg |
| Manganese | 0.843 mg | 1.43 mg |
| Fats | ||
| Polyunsaturated Fat | 0.264 g | 7.35 g |
| Monounsaturated Fat | 0.325 g | 6.31 g |
| Saturated Fat | 0.133 g | 2.34 g |
| Omega-6 (Linoleic Acid) | 0.236 g | 7.21 g |
| Amino Acids | ||
| Histidine | 0.053 g | 1.19 g |
| Isoleucine | 0.076 g | 1.74 g |
| Leucine | 0.116 g | 3.1 g |
| Lysine | 0.109 g | 1.3 g |
| Methionine | 0.046 g | 1.34 g |
| Cystine | 0.054 g | 0.815 g |
| Phenylalanine | 0.082 g | 2.14 g |
| Tyrosine | 0.055 g | 1.69 g |
| Threonine | 0.073 g | 1.68 g |
| Tryptophan | 0.023 g | 0.885 g |
| Valine | 0.104 g | 2.26 g |
| Arginine | 0.164 g | 5.99 g |
| Alanine | 0.114 g | 2.11 g |
| Serine | 0.367 g | 3.75 g |
| Proline | 0.261 g | 9.02 g |
| Glycine | 0.09 g | 2.77 g |
| Aspartic Acid | 0.089 g | 1.85 g |
| Glutamic Acid | 0.089 g | 2.2 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Chestnuts and Seeds Sesame Flour, including preparation variants and research-cited compound levels, or compare any two foods.