Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Sesame
  5. Compare
  6. Sesame vs. Flour

Sesame vs. Flour — In-Depth Nutrition Comparison

Compare

The main differences between Sesame and Flour

  • Flour contains less Copper, Iron, Calcium, Magnesium, Manganese, Phosphorus, Zinc, Vitamin B6, and Fiber than Sesame.
  • Daily need coverage for Copper from Sesame is 438% higher.
  • Flour has 65 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Flour has 15mg.
  • Flour is lower in Saturated Fat.

Food types used in this article are Seeds, sesame seeds, whole, dried and Wheat flour, white, all-purpose, enriched, bleached.

Infographic

Sesame vs Flour infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
9
:
1
Flour
Flour
Contains more Calcium +6400%
Contains more Iron +213.6%
Contains more Magnesium +1495.5%
Contains more Phosphorus +482.4%
Contains more Potassium +337.4%
Contains more Zinc +1007.1%
Contains more Copper +2734.7%
Contains more Manganese +260.7%
Contains less Sodium -81.8%
Equal in Selenium - 33.9
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +6400%
Contains more Iron +213.6%
Contains more Magnesium +1495.5%
Contains more Phosphorus +482.4%
Contains more Potassium +337.4%
Contains more Zinc +1007.1%
Contains more Copper +2734.7%
Contains more Manganese +260.7%
Contains less Sodium -81.8%
Equal in Selenium - 33.9

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sesame
Sesame
4
:
5
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +316.7%
Contains more Vitamin B6 +1695.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +30.8%
Contains more Vitamin B5 +776%
Contains more Folate +88.7%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.785
Sesame
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +316.7%
Contains more Vitamin B6 +1695.5%
Contains more Vitamin B2 +100%
Contains more Vitamin B3 +30.8%
Contains more Vitamin B5 +776%
Contains more Folate +88.7%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.785

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
:
2
Flour
Flour
Contains more Protein +71.6%
Contains more Fats +4968.4%
Contains more Other +869.6%
Contains more Carbs +225.4%
Contains more Water +154.2%
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Protein +71.6%
Contains more Fats +4968.4%
Contains more Other +869.6%
Contains more Carbs +225.4%
Contains more Water +154.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +21462.1%
Contains more Polyunsaturated fat +5171.9%
Contains less Saturated Fat -97.8%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +21462.1%
Contains more Polyunsaturated fat +5171.9%
Contains less Saturated Fat -97.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sesame Flour
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sesame Flour Opinion
Net carbs 11.65g 73.61g Flour
Protein 17.73g 10.33g Sesame
Fats 49.67g 0.98g Sesame
Carbs 23.45g 76.31g Flour
Calories 573kcal 364kcal Sesame
Sugar 0.3g 0.27g Flour
Fiber 11.8g 2.7g Sesame
Calcium 975mg 15mg Sesame
Iron 14.55mg 4.64mg Sesame
Magnesium 351mg 22mg Sesame
Phosphorus 629mg 108mg Sesame
Potassium 468mg 107mg Sesame
Sodium 11mg 2mg Flour
Zinc 7.75mg 0.7mg Sesame
Copper 4.082mg 0.144mg Sesame
Manganese 2.46mg 0.682mg Sesame
Selenium 34.4µg 33.9µg Sesame
Vitamin A 9IU 0IU Sesame
Vitamin E 0.25mg 0.06mg Sesame
Vitamin B1 0.791mg 0.785mg Sesame
Vitamin B2 0.247mg 0.494mg Flour
Vitamin B3 4.515mg 5.904mg Flour
Vitamin B5 0.05mg 0.438mg Flour
Vitamin B6 0.79mg 0.044mg Sesame
Folate 97µg 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.388mg 0.127mg Sesame
Threonine 0.736mg 0.281mg Sesame
Isoleucine 0.763mg 0.357mg Sesame
Leucine 1.358mg 0.71mg Sesame
Lysine 0.569mg 0.228mg Sesame
Methionine 0.586mg 0.183mg Sesame
Phenylalanine 0.94mg 0.52mg Sesame
Valine 0.99mg 0.415mg Sesame
Histidine 0.522mg 0.23mg Sesame
Saturated Fat 6.957g 0.155g Flour
Monounsaturated Fat 18.759g 0.087g Sesame
Polyunsaturated fat 21.773g 0.413g Sesame

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Sesame
Sesame vs Seed
Seed
Sesame
Sesame vs Safflower
Safflower
Sesame
Sesame vs Sunflower seed
Sunflower seed
Flour
Flour vs Dough
Dough
Flour
Flour vs Sugar
Sugar
Flour
Flour vs Butter
Butter

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
50%
Sesame
50%
Flour
Minerals Daily Need Coverage Score
348%
Sesame
59%
Flour

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.03g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 6.802g)
Which food is lower in glycemic index?
Flour
Flour is lower in glycemic index (difference - 72)
Which food is cheaper?
Flour
Flour is cheaper (difference - $3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.