Nuts Pecans 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 1.31 g.
- Seeds Sesame Flour is lighter per 100 g: 414 kcal against 713 kcal.
- Nuts Pecans leads in 12 micronutrients, including Vitamin C, Vitamin E, Manganese.
- Seeds Sesame Flour leads in 32 micronutrients, including Thiamin (B1), Riboflavin (B2), Niacin (B3).
Per 100 calories
| Nutrient | Nuts Pecans | Seeds Sesame Flour |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 1.31 g | 9.77 g |
| Carbs | 1.87 g | 7.83 g |
| Fat | 10.5 g | 4.09 g |
| Vitamins | ||
| Vitamin A | 0.842 µg | 0.725 µg |
| Thiamin (B1) | 0.065 mg | 0.623 mg |
| Riboflavin (B2) | 0.015 mg | 0.066 mg |
| Niacin (B3) | 0.166 mg | 3.1 mg |
| Pantothenic Acid (B5) | 0.101 mg | 0.679 mg |
| Vitamin B6 | 0.026 mg | 0.036 mg |
| Folate | 2.18 µg | 7.17 µg |
| Vitamin C | 0.098 mg | 0 mg |
| Vitamin E | 0.269 mg | 0 mg |
| Minerals | ||
| Calcium | 9.75 mg | 36.9 mg |
| Iron | 0.37 mg | 3.52 mg |
| Magnesium | 17.8 mg | 85.5 mg |
| Phosphorus | 39 mg | 191 mg |
| Potassium | 57.3 mg | 100 mg |
| Sodium | 0.14 mg | 9.75 mg |
| Zinc | 0.669 mg | 2.53 mg |
| Copper | 0.166 mg | 0.352 mg |
| Manganese | 0.535 mg | 0.346 mg |
| Selenium | 0.702 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 1.33 g | 0 g |
| Sugar | 0.564 g | 0 g |
| Starch | 0.036 g | 0 g |
| Fructose | 0.006 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 3.1 g | 1.78 g |
| Monounsaturated Fat | 5.96 g | 1.53 g |
| Saturated Fat | 0.949 g | 0.567 g |
| Omega-6 (Linoleic Acid) | 2.96 g | 1.74 g |
| Amino Acids | ||
| Histidine | 0.037 g | 0.288 g |
| Isoleucine | 0.048 g | 0.42 g |
| Leucine | 0.085 g | 0.749 g |
| Lysine | 0.041 g | 0.313 g |
| Methionine | 0.026 g | 0.323 g |
| Cystine | 0.022 g | 0.197 g |
| Phenylalanine | 0.061 g | 0.518 g |
| Tyrosine | 0.031 g | 0.409 g |
| Threonine | 0.044 g | 0.405 g |
| Tryptophan | 0.013 g | 0.214 g |
| Valine | 0.059 g | 0.546 g |
| Arginine | 0.168 g | 1.45 g |
| Alanine | 0.057 g | 0.511 g |
| Serine | 0.133 g | 0.907 g |
| Proline | 0.262 g | 2.18 g |
| Glycine | 0.065 g | 0.669 g |
| Aspartic Acid | 0.052 g | 0.446 g |
| Glutamic Acid | 0.068 g | 0.533 g |
Per 100 grams
| Nutrient | Nuts Pecans | Seeds Sesame Flour |
|---|---|---|
| Calories | 713 kcal | 414 kcal |
| Protein | 9.35 g | 40.4 g |
| Carbs | 13.3 g | 32.4 g |
| Fat | 74.8 g | 16.9 g |
| Vitamins | ||
| Vitamin A | 6 µg | 3 µg |
| Thiamin (B1) | 0.462 mg | 2.58 mg |
| Riboflavin (B2) | 0.109 mg | 0.275 mg |
| Niacin (B3) | 1.19 mg | 12.8 mg |
| Pantothenic Acid (B5) | 0.72 mg | 2.81 mg |
| Vitamin B6 | 0.187 mg | 0.149 mg |
| Folate | 15.5 µg | 29.7 µg |
| Vitamin C | 0.7 mg | 0 mg |
| Vitamin E | 1.92 mg | 0 mg |
| Minerals | ||
| Calcium | 69.5 mg | 153 mg |
| Iron | 2.64 mg | 14.6 mg |
| Magnesium | 127 mg | 354 mg |
| Phosphorus | 278 mg | 791 mg |
| Potassium | 408 mg | 415 mg |
| Sodium | 1 mg | 40.3 mg |
| Zinc | 4.77 mg | 10.5 mg |
| Copper | 1.19 mg | 1.46 mg |
| Manganese | 3.82 mg | 1.43 mg |
| Selenium | 5 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 9.45 g | 0 g |
| Sugar | 4.02 g | 0 g |
| Starch | 0.26 g | 0 g |
| Fructose | 0.04 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 22.1 g | 7.35 g |
| Monounsaturated Fat | 42.5 g | 6.31 g |
| Saturated Fat | 6.76 g | 2.34 g |
| Omega-6 (Linoleic Acid) | 21.1 g | 7.21 g |
| Amino Acids | ||
| Histidine | 0.267 g | 1.19 g |
| Isoleucine | 0.343 g | 1.74 g |
| Leucine | 0.609 g | 3.1 g |
| Lysine | 0.293 g | 1.3 g |
| Methionine | 0.186 g | 1.34 g |
| Cystine | 0.156 g | 0.815 g |
| Phenylalanine | 0.435 g | 2.14 g |
| Tyrosine | 0.22 g | 1.69 g |
| Threonine | 0.312 g | 1.68 g |
| Tryptophan | 0.095 g | 0.885 g |
| Valine | 0.42 g | 2.26 g |
| Arginine | 1.2 g | 5.99 g |
| Alanine | 0.404 g | 2.11 g |
| Serine | 0.948 g | 3.75 g |
| Proline | 1.87 g | 9.02 g |
| Glycine | 0.462 g | 2.77 g |
| Aspartic Acid | 0.37 g | 1.85 g |
| Glutamic Acid | 0.484 g | 2.2 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Pecans and Seeds Sesame Flour, including preparation variants and research-cited compound levels, or compare any two foods.