Seeds, sesame flour, partially defatted vs Seeds, sunflower seed kernels, dried
Original comparison by NutriVerdict
Bottom line: Seeds, sesame flour, partially defatted and Seeds, sunflower seed kernels, dried score the same on nutrient density, 84 of 100.
Sesame flour, partially defatted, and sunflower seed kernels, dried, both score 84 of 100 for nutrient density, but they get there very differently. Sesame flour has far fewer calories (382 vs 584) and nearly double the protein (40.3g vs 20.8g), while sunflower kernels carry more fat (51.5g vs 11.9g) and list 8.6g of fiber against no figure for sesame flour.
Choose sesame flour when a leaner, higher-protein option with fewer calories is the goal. Choose sunflower kernels when fiber and the texture of a whole roasted seed matter more than trimming fat or calories. Sodium favors sunflower kernels at 9mg versus 41mg per 100g, worth noting if you're watching sodium.
Head to head, per 100 g
| Metric | Seeds, sesame flour | Seeds |
|---|---|---|
| Nutrient Density Score | 84 | 84 |
| Calories | 382 kcal | 584 kcal |
| Protein | 40 g | 21 g |
| Carbohydrate | 35 g | 20 g |
| Dietary fiber | - | 8.6 g |
| Sugars | - | 2.6 g |
| Total fat | 12 g | 52 g |
| Saturated fat | 1.6 g | 4.5 g |
| Sodium | 41 mg | 9 mg |
| Potassium | 425 mg | 645 mg |
| Calcium | 150 mg | 78 mg |
| Iron | 14 mg | 5.3 mg |
| Magnesium | 362 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
Which has more protein, Seeds, sesame flour, partially defatted or Seeds, sunflower seed kernels, dried?
Seeds, sesame flour, partially defatted has more protein, 40.3 g per 100 g to 20.8 g.
Which has fewer calories?
Seeds, sesame flour, partially defatted is lower in calories, 382 kcal per 100 g to 584 kcal.