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Flour vs Sesame - In-Depth Nutrition Comparison

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The main differences between Flour and Sesame

  • 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 is lower in Saturated Fat.

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

Infographic

Flour vs Sesame 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
Flour
1
:
7
Sesame
Contains less Sodium -81.8%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 174% 5% 10% 16% 48% 20% 47% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Contains less Sodium -81.8%
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%

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
Flour
5
:
4
Sesame
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +316.7%
Contains more Vitamin B6 +1695.5%
Equal in Vitamin B1 - 0.791
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%
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%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +316.7%
Contains more Vitamin B6 +1695.5%
Equal in Vitamin B1 - 0.791

Vitamin and Mineral Summary Scores

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

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 the food
Protein
62%
Flour
106%
Sesame
Carbohydrates
76%
Flour
23%
Sesame
Fats
5%
Flour
229%
Sesame

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Flour Sesame
Rich in minerals ok
Lower in Sugars 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 in case of diets?

ok
ok
is better in case of low diet
Flour Sesame
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 contains less Sugars?
Flour
Flour contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Flour Sesame Opinion
Calories 364 573 Sesame
Protein 10.33 17.73 Sesame
Fats 0.98 49.67 Sesame
Vitamin C 0 0
Carbs 76.31 23.45 Flour
Cholesterol 0 0
Vitamin D 0 0
Iron 4.64 14.55 Sesame
Calcium 15 975 Sesame
Potassium 107 468 Sesame
Magnesium 22 351 Sesame
Sugars 0.27 0.3 Flour
Fiber 2.7 11.8 Sesame
Copper 0.144 4.082 Sesame
Zinc 0.7 7.75 Sesame
Starch
Phosphorus 108 629 Sesame
Sodium 2 11 Flour
Vitamin A 0 9 Sesame
Vitamin E 0.06 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.785 0.791 Sesame
Vitamin B2 0.494 0.247 Flour
Vitamin B3 5.904 4.515 Flour
Vitamin B5 0.438 0.05 Flour
Vitamin B6 0.044 0.79 Sesame
Vitamin B12 0 0
Vitamin K 0.3 0 Flour
Folate 183 97 Flour
Trans Fat
Saturated Fat 0.155 6.957 Flour
Monounsaturated Fat 0.087 18.759 Sesame
Polyunsaturated fat 0.413 21.773 Sesame
Tryptophan 0.127 0.388 Sesame
Threonine 0.281 0.736 Sesame
Isoleucine 0.357 0.763 Sesame
Leucine 0.71 1.358 Sesame
Lysine 0.228 0.569 Sesame
Methionine 0.183 0.586 Sesame
Phenylalanine 0.52 0.94 Sesame
Valine 0.415 0.99 Sesame
Histidine 0.23 0.522 Sesame
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods presented on this page can be found below.

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