Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut flour
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut flour and sesame seeds:
Both sesame seeds and peanut flour are high in calories. Sesame seed has 73% more calories than peanut flour - sesame seed has 565 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, peanut flour is much heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Peanut flour has a macronutrient ratio of 59:39:2 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Peanut Flour | Sesame Seeds | |
---|---|---|
Protein | 59% | 11% |
Carbohydrates | 39% | 17% |
Fat | 2% | 72% |
Alcohol | ~ | ~ |
Peanut flour is high in carbohydrates and sesame seed has 26% less carbohydrates than peanut flour - sesame seed has 25.7g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
Both sesame seeds and peanut flour are high in dietary fiber. Peanut flour has 13% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
Sesame seed has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and sesame seed does not contain significant amounts.
Both sesame seeds and peanut flour are high in protein. Peanut flour has 208% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and peanut flour has 52.2g of protein.
Sesame seed is high in saturated fat and peanut flour has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Sesame seeds and peanut flour contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and peanut flour does not contain significant amounts.
Peanut flour and sesame seeds contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Peanut flour has more niacin, pantothenic acid and folate. Both peanut flour and sesame seeds contain significant amounts of thiamin, riboflavin and Vitamin B6.
Peanut Flour | Sesame Seeds | |
---|---|---|
Thiamin | 0.7 MG | 0.803 MG |
Riboflavin | 0.48 MG | 0.251 MG |
Niacin | 27 MG | 4.581 MG |
Pantothenic acid | 2.744 MG | 0.051 MG |
Vitamin B6 | 0.504 MG | 0.802 MG |
Folate | 248 UG | 98 UG |
Both sesame seeds and peanut flour are high in calcium. Sesame seed has 606% more calcium than peanut flour - sesame seed has 989mg of calcium per 100 grams and peanut flour has 140mg of calcium.
Both sesame seeds and peanut flour are high in iron. Sesame seed has 603% more iron than peanut flour - sesame seed has 14.8mg of iron per 100 grams and peanut flour has 2.1mg of iron.
Both sesame seeds and peanut flour are high in potassium. Peanut flour has 172% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than peanut flour per 100 grams.
Peanut Flour | Sesame Seeds | |
---|---|---|
linoleic acid | 0.143 G | 20.654 G |
Total | 0.143 G | 20.654 G |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Peanut Flour or Sesame Seeds .
Note: The specific food items compared are: Peanut Flour (Peanut flour, defatted) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Peanut Flour g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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KCAL % |
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5% | calories | 5% |
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KCAL % | |
G % |
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5% | carbohydrates | 5% |
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G % | |
G % |
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5% | dietary fiber | 5% |
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G % | |
G | 5% | sugar | 5% | G | |||
G % |
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5% | total fat | 5% |
|
G % | |
G % |
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5% | saturated fat | 5% |
|
G % | |
G | 5% | monounsaturated fat | 5% | G | |||
G | 5% | polyunsaturated fat | 5% | G | |||
G | 5% | trans fat | 5% | G | |||
MG | 5% | cholesterol | 5% | MG | |||
MG % |
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5% | sodium | 5% |
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MG % | |
5% | Vitamins and Minerals | 5% | |||||
UG % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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5% | calcium | 5% |
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MG % | |
MG % |
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5% | iron | 5% |
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MG % | |
MG % |
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5% | magnesium | 5% |
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MG % | |
MG % |
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5% | potassium | 5% |
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MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
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MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
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MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
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UG % | |
UG % |
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5% | iodine | 5% |
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UG % | |
MG % |
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5% | manganese | 5% |
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MG % | |
UG % |
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5% | molybdenum | 5% |
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UG % | |
MG % |
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5% | phosphorus | 5% |
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MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
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5% | zinc | 5% |
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MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||