Peanuts 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 4.24 g.
- Seeds Sesame Flour is lighter per 100 g: 414 kcal against 578 kcal.
- Peanuts leads in 11 micronutrients, including Vitamin B6, Folate, Choline.
- Seeds Sesame Flour leads in 30 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Per 100 calories
| Nutrient | Peanuts | Seeds Sesame Flour |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 4.24 g | 9.77 g |
| Carbs | 3.69 g | 7.83 g |
| Fat | 8.01 g | 4.09 g |
| Vitamins | ||
| Vitamin A | 0 µg | 0.725 µg |
| Thiamin (B1) | 0.111 mg | 0.623 mg |
| Riboflavin (B2) | 0.023 mg | 0.066 mg |
| Niacin (B3) | 2.1 mg | 3.1 mg |
| Pantothenic Acid (B5) | 0.306 mg | 0.679 mg |
| Vitamin B6 | 0.06 mg | 0.036 mg |
| Folate | 41.6 µg | 7.17 µg |
| Choline | 9.09 mg | 0 mg |
| Vitamin E | 1.44 mg | 0 mg |
| Minerals | ||
| Calcium | 12.2 mg | 36.9 mg |
| Iron | 0.531 mg | 3.52 mg |
| Magnesium | 30.1 mg | 85.5 mg |
| Phosphorus | 65.5 mg | 191 mg |
| Potassium | 116 mg | 100 mg |
| Sodium | 1.69 mg | 9.75 mg |
| Zinc | 0.524 mg | 2.53 mg |
| Copper | 0.139 mg | 0.352 mg |
| Manganese | 0.313 mg | 0.346 mg |
| Selenium | 2.16 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 1.43 g | 0 g |
| Sugar | 0.817 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 2.7 g | 1.78 g |
| Monounsaturated Fat | 4.23 g | 1.53 g |
| Saturated Fat | 1.09 g | 0.567 g |
| Omega-6 (Linoleic Acid) | 2.7 g | 1.74 g |
| Amino Acids | ||
| Histidine | 0.113 g | 0.288 g |
| Isoleucine | 0.157 g | 0.42 g |
| Leucine | 0.289 g | 0.749 g |
| Lysine | 0.16 g | 0.313 g |
| Methionine | 0.055 g | 0.323 g |
| Cystine | 0.057 g | 0.197 g |
| Phenylalanine | 0.239 g | 0.518 g |
| Tyrosine | 0.182 g | 0.409 g |
| Threonine | 0.153 g | 0.405 g |
| Tryptophan | 0.043 g | 0.214 g |
| Valine | 0.187 g | 0.546 g |
| Arginine | 0.533 g | 1.45 g |
| Alanine | 0.177 g | 0.511 g |
| Serine | 0.545 g | 0.907 g |
| Proline | 0.933 g | 2.18 g |
| Glycine | 0.268 g | 0.669 g |
| Aspartic Acid | 0.197 g | 0.446 g |
| Glutamic Acid | 0.22 g | 0.533 g |
Per 100 grams
| Nutrient | Peanuts | Seeds Sesame Flour |
|---|---|---|
| Calories | 578 kcal | 414 kcal |
| Protein | 24.5 g | 40.4 g |
| Carbs | 21.3 g | 32.4 g |
| Fat | 46.3 g | 16.9 g |
| Vitamins | ||
| Vitamin A | 0 µg | 3 µg |
| Thiamin (B1) | 0.64 mg | 2.58 mg |
| Riboflavin (B2) | 0.135 mg | 0.275 mg |
| Niacin (B3) | 12.1 mg | 12.8 mg |
| Pantothenic Acid (B5) | 1.77 mg | 2.81 mg |
| Vitamin B6 | 0.348 mg | 0.149 mg |
| Folate | 240 µg | 29.7 µg |
| Choline | 52.5 mg | 0 mg |
| Vitamin E | 8.33 mg | 0 mg |
| Minerals | ||
| Calcium | 70.6 mg | 153 mg |
| Iron | 3.07 mg | 14.6 mg |
| Magnesium | 174 mg | 354 mg |
| Phosphorus | 378 mg | 791 mg |
| Potassium | 671 mg | 415 mg |
| Sodium | 9.75 mg | 40.3 mg |
| Zinc | 3.03 mg | 10.5 mg |
| Copper | 0.8 mg | 1.46 mg |
| Manganese | 1.81 mg | 1.43 mg |
| Selenium | 12.5 µg | 0 µg |
| Carbohydrates | ||
| Fiber | 8.26 g | 0 g |
| Sugar | 4.72 g | 0 g |
| Fats | ||
| Polyunsaturated Fat | 15.6 g | 7.35 g |
| Monounsaturated Fat | 24.4 g | 6.31 g |
| Saturated Fat | 6.28 g | 2.34 g |
| Omega-6 (Linoleic Acid) | 15.6 g | 7.21 g |
| Amino Acids | ||
| Histidine | 0.652 g | 1.19 g |
| Isoleucine | 0.907 g | 1.74 g |
| Leucine | 1.67 g | 3.1 g |
| Lysine | 0.926 g | 1.3 g |
| Methionine | 0.317 g | 1.34 g |
| Cystine | 0.331 g | 0.815 g |
| Phenylalanine | 1.38 g | 2.14 g |
| Tyrosine | 1.05 g | 1.69 g |
| Threonine | 0.883 g | 1.68 g |
| Tryptophan | 0.25 g | 0.885 g |
| Valine | 1.08 g | 2.26 g |
| Arginine | 3.08 g | 5.99 g |
| Alanine | 1.02 g | 2.11 g |
| Serine | 3.15 g | 3.75 g |
| Proline | 5.39 g | 9.02 g |
| Glycine | 1.55 g | 2.77 g |
| Aspartic Acid | 1.14 g | 1.85 g |
| Glutamic Acid | 1.27 g | 2.2 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Peanuts and Seeds Sesame Flour, including preparation variants and research-cited compound levels, or compare any two foods.