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  6. Sesame vs. Flour

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 for 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
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Flour
Flour
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 9.4% 174% 48% 19% 46% 0.26% 89% 185%
Contains more MagnesiumMagnesium +1495.5%
Contains more CalciumCalcium +6400%
Contains more PotassiumPotassium +337.4%
Contains more IronIron +213.6%
Contains more CopperCopper +2734.7%
Contains more ZincZinc +1007.1%
Contains more PhosphorusPhosphorus +482.4%
Contains more ManganeseManganese +260.7%
Contains less SodiumSodium -81.8%
~equal in Selenium ~33.9µg

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Flour
Flour
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 1.2% 196% 114% 111% 26% 10% 0% 0.75% 137%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B6Vitamin B6 +1695.5%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +30.8%
Contains more Vitamin B5Vitamin B5 +776%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +88.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.785mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sesame Flour DV% diff.
Copper 4.082mg 0.144mg 438%
Polyunsaturated fat 21.773g 0.413g 142%
Iron 14.55mg 4.64mg 124%
Calcium 975mg 15mg 96%
Magnesium 351mg 22mg 78%
Manganese 2.46mg 0.682mg 77%
Fats 49.67g 0.98g 75%
Phosphorus 629mg 108mg 74%
Zinc 7.75mg 0.7mg 64%
Vitamin B6 0.79mg 0.044mg 57%
Monounsaturated fat 18.759g 0.087g 47%
Fiber 11.8g 2.7g 36%
Saturated fat 6.957g 0.155g 31%
Folate 97µg 183µg 22%
Vitamin B2 0.247mg 0.494mg 19%
Carbs 23.45g 76.31g 18%
Protein 17.73g 10.33g 15%
Potassium 468mg 107mg 11%
Calories 573kcal 364kcal 10%
Vitamin B3 4.515mg 5.904mg 9%
Vitamin B5 0.05mg 0.438mg 8%
Choline 25.6mg 10.4mg 3%
Vitamin E 0.25mg 0.06mg 1%
Selenium 34.4µg 33.9µg 1%
Vitamin B1 0.791mg 0.785mg 1%
Protein per 100 calories 3.1g 2.8g N/A
Calories per 10 g protein 323kcal 352kcal N/A
Weight per 100 calories 17g 27g N/A
Unsaturated / Saturated Fat ratio 5.8 3.2 N/A
Net carbs 11.65g 73.61g N/A
Sugar 0.3g 0.27g N/A
Sodium 11mg 2mg 0%
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.388mg 0.127mg 0%
Threonine 0.736mg 0.281mg 0%
Isoleucine 0.763mg 0.357mg 0%
Leucine 1.358mg 0.71mg 0%
Lysine 0.569mg 0.228mg 0%
Methionine 0.586mg 0.183mg 0%
Phenylalanine 0.94mg 0.52mg 0%
Valine 0.99mg 0.415mg 0%
Histidine 0.522mg 0.23mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
3
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
Flour
2
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 ProteinProtein +71.6%
Contains more FatsFats +4968.4%
Contains more OtherOther +869.6%
Contains more CarbsCarbs +225.4%
Contains more WaterWater +154.2%

Fat Type Comparison

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

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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.