Seeds, sesame flour, low-fat vs Seeds, sunflower seed kernels, dried
Original comparison by NutriVerdict
Bottom line: Seeds, sesame flour, low-fat is the more nutrient-dense of the two, scoring 87 of 100 to 84 for Seeds, sunflower seed kernels, dried.
Sesame flour, low-fat, scores 87 of 100, ahead of sunflower seed kernels, dried, at 84 of 100. The two differ sharply in composition: sesame flour has less than half the calories of sunflower kernels (333 vs 584) and over double the protein (50.1g vs 20.8g), while sunflower kernels bring much more fat (51.5g vs 1.75g) and list 8.6g of fiber against no figure for sesame flour.
Choose sesame flour when you want a lean, high-protein, low-fat option. Choose sunflower kernels when you want fiber and don't mind the higher calorie and fat load that comes with whole roasted seeds rather than defatted flour. Sodium is low in both, 39mg versus 9mg per 100g.
Head to head, per 100 g
| Metric | Seeds, sesame flour | Seeds |
|---|---|---|
| Nutrient Density Score | 87 | 84 |
| Calories | 333 kcal | 584 kcal |
| Protein | 50 g | 21 g |
| Carbohydrate | 36 g | 20 g |
| Dietary fiber | - | 8.6 g |
| Sugars | - | 2.6 g |
| Total fat | 1.8 g | 52 g |
| Saturated fat | 0.2 g | 4.5 g |
| Sodium | 39 mg | 9 mg |
| Potassium | 397 mg | 645 mg |
| Calcium | 149 mg | 78 mg |
| Iron | 14 mg | 5.3 mg |
| Magnesium | 338 mg | 325 mg |
| Vitamin C | 0 mg | 1.4 mg |
| Vitamin A | 3 ug | 3 ug |
| Vitamin E | - | 35 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Seeds, sesame flour, low-fat healthier than Seeds, sunflower seed kernels, dried?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Seeds, sesame flour, low-fat scores higher, 87 of 100 to 84. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Seeds, sesame flour, low-fat or Seeds, sunflower seed kernels, dried?
Seeds, sesame flour, low-fat has more protein, 50.1 g per 100 g to 20.8 g.
Which has fewer calories?
Seeds, sesame flour, low-fat is lower in calories, 333 kcal per 100 g to 584 kcal.