Nuts Mixed Nuts 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 3.01 g.
- Seeds Sesame Flour is lighter per 100 g: 414 kcal against 610 kcal.
- Nuts Mixed Nuts leads in 15 micronutrients, including Vitamin B6, Folate, Choline.
- Seeds Sesame Flour leads in 29 micronutrients, including Vitamin A, Thiamin (B1), Niacin (B3).
Per 100 calories
| Nutrient | Nuts Mixed Nuts | Seeds Sesame Flour |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 3.01 g | 9.77 g |
| Carbs | 3.59 g | 7.83 g |
| Fat | 8.95 g | 4.09 g |
| Vitamins | ||
| Vitamin A | 0.055 µg | 0.725 µg |
| Thiamin (B1) | 0.054 mg | 0.623 mg |
| Riboflavin (B2) | 0.059 mg | 0.066 mg |
| Niacin (B3) | 0.869 mg | 3.1 mg |
| Pantothenic Acid (B5) | 0.172 mg | 0.679 mg |
| Vitamin B6 | 0.049 mg | 0.036 mg |
| Folate | 10.9 µg | 7.17 µg |
| Choline | 9.12 mg | 0 mg |
| Vitamin C | 0.098 mg | 0 mg |
| Vitamin E | 1.14 mg | 0 mg |
| Vitamin K | 1.45 µg | 0 µg |
| Minerals | ||
| Calcium | 16.9 mg | 36.9 mg |
| Iron | 0.487 mg | 3.52 mg |
| Magnesium | 38.7 mg | 85.5 mg |
| Phosphorus | 73.4 mg | 191 mg |
| Potassium | 99.5 mg | 100 mg |
| Sodium | 1.09 mg | 9.75 mg |
| Zinc | 0.661 mg | 2.53 mg |
| Copper | 0.231 mg | 0.352 mg |
| Manganese | 0.339 mg | 0.346 mg |
| Selenium | 3.54 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 1.03 g | 0 g |
| Sugar | 0.75 g | 0 g |
| Starch | 0.935 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 1.96 g | 1.78 g |
| Monounsaturated Fat | 5.25 g | 1.53 g |
| Saturated Fat | 1.41 g | 0.567 g |
| Trans Fat | 0.007 g | 0 g |
| Omega-3 (ALA) | 0.013 g | 0 g |
| Omega-3 (EPA) | 0.001 g | 0 g |
| Omega-6 (Linoleic Acid) | 1.93 g | 1.74 g |
| Amino Acids | ||
| Histidine | 0.082 g | 0.288 g |
| Isoleucine | 0.124 g | 0.42 g |
| Leucine | 0.235 g | 0.749 g |
| Lysine | 0.121 g | 0.313 g |
| Methionine | 0.049 g | 0.323 g |
| Cystine | 0.048 g | 0.197 g |
| Phenylalanine | 0.164 g | 0.518 g |
| Tyrosine | 0.108 g | 0.409 g |
| Threonine | 0.106 g | 0.405 g |
| Tryptophan | 0.038 g | 0.214 g |
| Valine | 0.158 g | 0.546 g |
| Arginine | 0.4 g | 1.45 g |
| Alanine | 0.139 g | 0.511 g |
| Serine | 0.37 g | 0.907 g |
| Proline | 0.761 g | 2.18 g |
| Glycine | 0.184 g | 0.669 g |
| Aspartic Acid | 0.141 g | 0.446 g |
| Glutamic Acid | 0.206 g | 0.533 g |
Per 100 grams
| Nutrient | Nuts Mixed Nuts | Seeds Sesame Flour |
|---|---|---|
| Calories | 610 kcal | 414 kcal |
| Protein | 18.3 g | 40.4 g |
| Carbs | 21.9 g | 32.4 g |
| Fat | 54.6 g | 16.9 g |
| Vitamins | ||
| Vitamin A | 0.333 µg | 3 µg |
| Thiamin (B1) | 0.331 mg | 2.58 mg |
| Riboflavin (B2) | 0.361 mg | 0.275 mg |
| Niacin (B3) | 5.3 mg | 12.8 mg |
| Pantothenic Acid (B5) | 1.05 mg | 2.81 mg |
| Vitamin B6 | 0.297 mg | 0.149 mg |
| Folate | 66.3 µg | 29.7 µg |
| Choline | 55.6 mg | 0 mg |
| Vitamin C | 0.6 mg | 0 mg |
| Vitamin E | 6.98 mg | 0 mg |
| Vitamin K | 8.85 µg | 0 µg |
| Minerals | ||
| Calcium | 103 mg | 153 mg |
| Iron | 2.97 mg | 14.6 mg |
| Magnesium | 236 mg | 354 mg |
| Phosphorus | 448 mg | 791 mg |
| Potassium | 606 mg | 415 mg |
| Sodium | 6.67 mg | 40.3 mg |
| Zinc | 4.03 mg | 10.5 mg |
| Copper | 1.41 mg | 1.46 mg |
| Manganese | 2.07 mg | 1.43 mg |
| Selenium | 21.6 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 6.3 g | 0 g |
| Sugar | 4.58 g | 0 g |
| Starch | 5.7 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 12 g | 7.35 g |
| Monounsaturated Fat | 32 g | 6.31 g |
| Saturated Fat | 8.6 g | 2.34 g |
| Trans Fat | 0.044 g | 0 g |
| Omega-3 (ALA) | 0.082 g | 0 g |
| Omega-3 (EPA) | 0.007 g | 0 g |
| Omega-6 (Linoleic Acid) | 11.8 g | 7.21 g |
| Amino Acids | ||
| Histidine | 0.498 g | 1.19 g |
| Isoleucine | 0.758 g | 1.74 g |
| Leucine | 1.43 g | 3.1 g |
| Lysine | 0.735 g | 1.3 g |
| Methionine | 0.296 g | 1.34 g |
| Cystine | 0.29 g | 0.815 g |
| Phenylalanine | 1 g | 2.14 g |
| Tyrosine | 0.657 g | 1.69 g |
| Threonine | 0.648 g | 1.68 g |
| Tryptophan | 0.231 g | 0.885 g |
| Valine | 0.964 g | 2.26 g |
| Arginine | 2.44 g | 5.99 g |
| Alanine | 0.845 g | 2.11 g |
| Serine | 2.26 g | 3.75 g |
| Proline | 4.64 g | 9.02 g |
| Glycine | 1.12 g | 2.77 g |
| Aspartic Acid | 0.862 g | 1.85 g |
| Glutamic Acid | 1.26 g | 2.2 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Mixed Nuts and Seeds Sesame Flour, including preparation variants and research-cited compound levels, or compare any two foods.