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  6. Flour vs. Sesame

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 for 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
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.
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%
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%
Contains less SodiumSodium -81.8%
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%
~equal in Selenium ~34.4µg

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.
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%
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%
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%
Contains more Vitamin EVitamin E +316.7%
Contains more Vitamin B6Vitamin B6 +1695.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B1 ~0.791mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains less Sat. FatSaturated fat -97.8%
Contains more Mono. FatMonounsaturated fat +21462.1%
Contains more Poly. FatPolyunsaturated fat +5171.9%

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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. 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.