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Sesame vs Flour - In-Depth Nutrition Comparison

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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.

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Sesame vs Flour infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
7
:
1
Flour
Contains more Iron +213.6%
Contains more Calcium +6400%
Contains more Potassium +337.4%
Contains more Magnesium +1495.5%
Contains more Copper +2734.7%
Contains more Zinc +1007.1%
Contains more Phosphorus +482.4%
Contains less Sodium -81.8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Contains more Iron +213.6%
Contains more Calcium +6400%
Contains more Potassium +337.4%
Contains more Magnesium +1495.5%
Contains more Copper +2734.7%
Contains more Zinc +1007.1%
Contains more Phosphorus +482.4%
Contains less Sodium -81.8%

Vitamin Comparison

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

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
50
Flour
Mineral Summary Score
372
Sesame
40
Flour

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
106%
Sesame
62%
Flour
Carbohydrates
23%
Sesame
76%
Flour
Fats
229%
Sesame
5%
Flour

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Flour
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Sesame Flour Opinion
Calories 573 364 Sesame
Protein 17.73 10.33 Sesame
Fats 49.67 0.98 Sesame
Vitamin C 0 0
Carbs 23.45 76.31 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 4.64 Sesame
Calcium 975 15 Sesame
Potassium 468 107 Sesame
Magnesium 351 22 Sesame
Sugar 0.3 0.27 Flour
Fiber 11.8 2.7 Sesame
Copper 4.082 0.144 Sesame
Zinc 7.75 0.7 Sesame
Starch
Phosphorus 629 108 Sesame
Sodium 11 2 Flour
Vitamin A 9 0 Sesame
Vitamin E 0.25 0.06 Sesame
Vitamin D 0 0
Vitamin B1 0.791 0.785 Sesame
Vitamin B2 0.247 0.494 Flour
Vitamin B3 4.515 5.904 Flour
Vitamin B5 0.05 0.438 Flour
Vitamin B6 0.79 0.044 Sesame
Vitamin B12 0 0
Vitamin K 0 0.3 Flour
Folate 97 183 Flour
Trans Fat
Saturated Fat 6.957 0.155 Flour
Monounsaturated Fat 18.759 0.087 Sesame
Polyunsaturated fat 21.773 0.413 Sesame
Tryptophan 0.388 0.127 Sesame
Threonine 0.736 0.281 Sesame
Isoleucine 0.763 0.357 Sesame
Leucine 1.358 0.71 Sesame
Lysine 0.569 0.228 Sesame
Methionine 0.586 0.183 Sesame
Phenylalanine 0.94 0.52 Sesame
Valine 0.99 0.415 Sesame
Histidine 0.522 0.23 Sesame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.