Seeds Sesame Flour vs Seeds Sunflower Seed Kernels

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 3.36 g.
Seeds Sesame Flour is lighter per 100 g: 414 kcal against 587 kcal.
Seeds Sesame Flour leads in 27 micronutrients, including Vitamin A, Thiamin (B1), Riboflavin (B2).
Seeds Sunflower Seed Kernels leads in 15 micronutrients, including Pantothenic Acid (B5), Vitamin B6, Folate.

Nutrient	Seeds Sesame Flour	Seeds Sunflower Seed Kernels
Calories	100 kcal	100 kcal
Protein	9.77 g	3.36 g
Carbs	7.83 g	4 g
Fat	4.09 g	8.61 g
Vitamins
Vitamin A	0.725 µg	0 µg
Thiamin (B1)	0.623 mg	0.036 mg
Riboflavin (B2)	0.066 mg	0.045 mg
Niacin (B3)	3.1 mg	0.951 mg
Pantothenic Acid (B5)	0.679 mg	1.19 mg
Vitamin B6	0.036 mg	0.136 mg
Folate	7.17 µg	40.1 µg
Choline	0 mg	9.39 mg
Vitamin C	0 mg	0.213 mg
Vitamin E	0 mg	5.32 mg
Vitamin K	0 µg	0.494 µg
Minerals
Calcium	36.9 mg	13.4 mg
Iron	3.52 mg	0.688 mg
Magnesium	85.5 mg	21.8 mg
Phosphorus	191 mg	196 mg
Potassium	100 mg	114 mg
Sodium	9.75 mg	0.511 mg
Zinc	2.53 mg	0.894 mg
Copper	0.352 mg	0.309 mg
Manganese	0.346 mg	0.357 mg
Selenium	0 µg	13.4 µg
Carbohydrates
Fiber	0 g	1.85 g
Sugar	0 g	0.497 g
Fats
Polyunsaturated Fat	1.78 g	5.72 g
Monounsaturated Fat	1.53 g	1.5 g
Saturated Fat	0.567 g	1.05 g
Trans Fat	0 g	0.027 g
Omega-3 (ALA)	0 g	0.013 g
Omega-6 (Linoleic Acid)	1.74 g	5.71 g
Amino Acids
Histidine	0.288 g	0.093 g
Isoleucine	0.42 g	0.168 g
Leucine	0.749 g	0.244 g
Lysine	0.313 g	0.138 g
Methionine	0.323 g	0.073 g
Cystine	0.197 g	0.066 g
Phenylalanine	0.518 g	0.172 g
Tyrosine	0.409 g	0.098 g
Threonine	0.405 g	0.137 g
Tryptophan	0.214 g	0.051 g
Valine	0.546 g	0.194 g
Arginine	1.45 g	0.354 g
Alanine	0.511 g	0.165 g
Serine	0.907 g	0.36 g
Proline	2.18 g	0.822 g
Glycine	0.669 g	0.216 g
Aspartic Acid	0.446 g	0.174 g
Glutamic Acid	0.533 g	0.158 g

Nutrient	Seeds Sesame Flour	Seeds Sunflower Seed Kernels
Calories	414 kcal	587 kcal
Protein	40.4 g	19.7 g
Carbs	32.4 g	23.5 g
Fat	16.9 g	50.6 g
Vitamins
Vitamin A	3 µg	0 µg
Thiamin (B1)	2.58 mg	0.213 mg
Riboflavin (B2)	0.275 mg	0.263 mg
Niacin (B3)	12.8 mg	5.59 mg
Pantothenic Acid (B5)	2.81 mg	6.99 mg
Vitamin B6	0.149 mg	0.798 mg
Folate	29.7 µg	236 µg
Choline	0 mg	55.1 mg
Vitamin C	0 mg	1.25 mg
Vitamin E	0 mg	31.2 mg
Vitamin K	0 µg	2.9 µg
Minerals
Calcium	153 mg	78.5 mg
Iron	14.6 mg	4.04 mg
Magnesium	354 mg	128 mg
Phosphorus	791 mg	1,150 mg
Potassium	415 mg	667 mg
Sodium	40.3 mg	3 mg
Zinc	10.5 mg	5.25 mg
Copper	1.46 mg	1.82 mg
Manganese	1.43 mg	2.1 mg
Selenium	0 µg	78.8 µg
Carbohydrates
Fiber	0 g	10.9 g
Sugar	0 g	2.92 g
Fats
Polyunsaturated Fat	7.35 g	33.6 g
Monounsaturated Fat	6.31 g	8.78 g
Saturated Fat	2.34 g	6.15 g
Trans Fat	0 g	0.158 g
Omega-3 (ALA)	0 g	0.076 g
Omega-6 (Linoleic Acid)	7.21 g	33.5 g
Amino Acids
Histidine	1.19 g	0.546 g
Isoleucine	1.74 g	0.984 g
Leucine	3.1 g	1.44 g
Lysine	1.3 g	0.81 g
Methionine	1.34 g	0.428 g
Cystine	0.815 g	0.39 g
Phenylalanine	2.14 g	1.01 g
Tyrosine	1.69 g	0.576 g
Threonine	1.68 g	0.803 g
Tryptophan	0.885 g	0.301 g
Valine	2.26 g	1.14 g
Arginine	5.99 g	2.08 g
Alanine	2.11 g	0.966 g
Serine	3.75 g	2.12 g
Proline	9.02 g	4.83 g
Glycine	2.77 g	1.27 g
Aspartic Acid	1.85 g	1.02 g
Glutamic Acid	2.2 g	0.93 g

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Seeds Sesame Flour and Seeds Sunflower Seed Kernels, including preparation variants and research-cited compound levels, or compare any two foods.