Nuts Pine 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 2.28 g.
- Seeds Sesame Flour is lighter per 100 g: 414 kcal against 689 kcal.
- Nuts Pine Nuts leads in 3 micronutrients, including Vitamin K, Manganese, Fiber.
- Seeds Sesame Flour leads in 35 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Nuts Pine Nuts | Seeds Sesame Flour |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 2.28 g | 9.77 g |
| Carbs | 2.7 g | 7.83 g |
| Fat | 8.9 g | 4.09 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.725 µg |
| Thiamin (B1) | 0.091 mg | 0.623 mg |
| Riboflavin (B2) | 0 mg | 0.066 mg |
| Niacin (B3) | 0.649 mg | 3.1 mg |
| Pantothenic Acid (B5) | 0 mg | 0.679 mg |
| Vitamin B6 | 0.037 mg | 0.036 mg |
| Folate | 0 µg | 7.17 µg |
| Vitamin K | 0.464 µg | 0 µg |
| Minerals | ||
| Calcium | 1.27 mg | 36.9 mg |
| Iron | 0.778 mg | 3.52 mg |
| Magnesium | 29.9 mg | 85.5 mg |
| Phosphorus | 78.4 mg | 191 mg |
| Potassium | 95.1 mg | 100 mg |
| Sodium | 0 mg | 9.75 mg |
| Zinc | 0.829 mg | 2.53 mg |
| Copper | 0.163 mg | 0.352 mg |
| Manganese | 1.48 mg | 0.346 mg |
| Carbohydrates | ||
| Fiber | 0.572 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 1.78 g |
| Monounsaturated Fat | 0 g | 1.53 g |
| Saturated Fat | 0 g | 0.567 g |
| Omega-6 (Linoleic Acid) | 0 g | 1.74 g |
| Amino Acids | ||
| Histidine | 0.054 g | 0.288 g |
| Isoleucine | 0.082 g | 0.42 g |
| Leucine | 0.16 g | 0.749 g |
| Lysine | 0.085 g | 0.313 g |
| Methionine | 0.048 g | 0.323 g |
| Cystine | 0 g | 0.197 g |
| Phenylalanine | 0.086 g | 0.518 g |
| Tyrosine | 0.085 g | 0.409 g |
| Threonine | 0.068 g | 0.405 g |
| Tryptophan | 0.021 g | 0.214 g |
| Valine | 0.107 g | 0.546 g |
| Arginine | 0.386 g | 1.45 g |
| Alanine | 0.108 g | 0.511 g |
| Serine | 0.2 g | 0.907 g |
| Proline | 0.499 g | 2.18 g |
| Glycine | 0.106 g | 0.669 g |
| Aspartic Acid | 0.152 g | 0.446 g |
| Glutamic Acid | 0.143 g | 0.533 g |
Per 100 grams
| Nutrient | Nuts Pine Nuts | Seeds Sesame Flour |
|---|---|---|
| Calories | 689 kcal | 414 kcal |
| Protein | 15.7 g | 40.4 g |
| Carbs | 18.6 g | 32.4 g |
| Fat | 61.3 g | 16.9 g |
| Vitamins | ||
| Vitamin A | 0 µg | 3 µg |
| Thiamin (B1) | 0.625 mg | 2.58 mg |
| Riboflavin (B2) | 0 mg | 0.275 mg |
| Niacin (B3) | 4.47 mg | 12.8 mg |
| Pantothenic Acid (B5) | 0 mg | 2.81 mg |
| Vitamin B6 | 0.255 mg | 0.149 mg |
| Folate | 0 µg | 29.7 µg |
| Vitamin K | 3.2 µg | 0 µg |
| Minerals | ||
| Calcium | 8.74 mg | 153 mg |
| Iron | 5.36 mg | 14.6 mg |
| Magnesium | 206 mg | 354 mg |
| Phosphorus | 540 mg | 791 mg |
| Potassium | 655 mg | 415 mg |
| Sodium | 0 mg | 40.3 mg |
| Zinc | 5.71 mg | 10.5 mg |
| Copper | 1.12 mg | 1.46 mg |
| Manganese | 10.2 mg | 1.43 mg |
| Carbohydrates | ||
| Fiber | 3.94 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 0 g | 7.35 g |
| Monounsaturated Fat | 0 g | 6.31 g |
| Saturated Fat | 0 g | 2.34 g |
| Omega-6 (Linoleic Acid) | 0 g | 7.21 g |
| Amino Acids | ||
| Histidine | 0.37 g | 1.19 g |
| Isoleucine | 0.567 g | 1.74 g |
| Leucine | 1.1 g | 3.1 g |
| Lysine | 0.587 g | 1.3 g |
| Methionine | 0.33 g | 1.34 g |
| Cystine | 0 g | 0.815 g |
| Phenylalanine | 0.593 g | 2.14 g |
| Tyrosine | 0.587 g | 1.69 g |
| Threonine | 0.467 g | 1.68 g |
| Tryptophan | 0.147 g | 0.885 g |
| Valine | 0.737 g | 2.26 g |
| Arginine | 2.66 g | 5.99 g |
| Alanine | 0.747 g | 2.11 g |
| Serine | 1.38 g | 3.75 g |
| Proline | 3.44 g | 9.02 g |
| Glycine | 0.73 g | 2.77 g |
| Aspartic Acid | 1.05 g | 1.85 g |
| Glutamic Acid | 0.983 g | 2.2 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Nuts Pine Nuts and Seeds Sesame Flour, including preparation variants and research-cited compound levels, or compare any two foods.