Soy Flour vs. Sesame Seeds
Nutrition comparison of Soy Flour and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soy flour
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soy flour and sesame seeds:
- Both sesame seeds and soy flour are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Soy flour has more pantothenic acid and folate.
USDA sources for nutritional information: Soy Flour (Soy flour, low-fat) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and soy flour are high in calories. Sesame seed has 52% more calories than soy flour - sesame seed has 565 calories per 100 grams and soy flour has 372 calories.
For macronutrient ratios, soy flour is much heavier in protein, heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Soy flour has a macronutrient ratio of 49:31:20 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Soy Flour | Sesame Seeds | |
|---|---|---|
| Protein | 49% | 11% |
| Carbohydrates | 31% | 17% |
| Fat | 20% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and soy flour contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and soy flour has 30.6g of carbohydrates.
dietary fiber
Both sesame seeds and soy flour are high in dietary fiber. Soy flour has 14% more dietary fiber than sesame seed - sesame seed has 14g of dietary fiber per 100 grams and soy flour has 16g of dietary fiber.
sugar
Sesame seed has less sugar than soy flour - soy flour has 9.3g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and soy flour are high in protein. Soy flour has 194% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and soy flour has 49.8g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and soy flour has 81% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and soy flour has 1.3g of saturated fat.
Vitamins
Vitamin A
Soy flour and sesame seeds contain similar amounts of Vitamin A - soy flour has 2ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Soy flour has more Vitamin E than sesame seed - soy flour has 0.55mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Soy flour and sesame seeds contain similar amounts of Vitamin K - soy flour has 3.9ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Soy flour has more pantothenic acid and folate. Both soy flour and sesame seeds contain significant amounts of thiamin, riboflavin, niacin and Vitamin B6.
| Soy Flour | Sesame Seeds | |
|---|---|---|
| Thiamin | 1.088 MG | 0.803 MG |
| Riboflavin | 0.28 MG | 0.251 MG |
| Niacin | 2.95 MG | 4.581 MG |
| Pantothenic acid | 1.55 MG | 0.051 MG |
| Vitamin B6 | 1.05 MG | 0.802 MG |
| Folate | 289 UG | 98 UG |
Minerals
calcium
Both sesame seeds and soy flour are high in calcium. Sesame seed has 247% more calcium than soy flour - sesame seed has 989mg of calcium per 100 grams and soy flour has 285mg of calcium.
iron
Both sesame seeds and soy flour are high in iron. Sesame seed has 80% more iron than soy flour - sesame seed has 14.8mg of iron per 100 grams and soy flour has 8.2mg of iron.
potassium
Both sesame seeds and soy flour are high in potassium. Soy flour has 340% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and soy flour has 2090mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both soy flour and sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Soy Flour | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.555 G | 0.363 G |
| Total | 0.555 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than soy flour per 100 grams.
| Soy Flour | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.025 G | ~ |
| linoleic acid | 3.66 G | 20.654 G |
| Total | 3.685 G | 20.654 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Soy Flour (Soy flour, low-fat) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Soy Flour g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or soy flour contain more calories in 100 grams?Both sesame seeds and soy flour are high in calories. Sesame seed has 50% more calories than soy flour - sesame seed has 565 calories in 100g and soy flour has 372 calories.
Is sesame seeds or soy flour better for protein?
Both sesame seeds and soy flour are high in protein. Soy flour has 190% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and soy flour has 49.8g of protein.
Does sesame seeds or soy flour have more carbohydrates?
By weight, sesame seeds and soy flour contain similar amounts of carbs - sesame seed has 25.7g of carbs for 100g and soy flour has 30.6g of carbohydrates.
Does sesame seeds or soy flour contain more calcium?
Both sesame seeds and soy flour are high in calcium. Sesame seed has 250% more calcium than soy flour - sesame seed has 989mg of calcium in 100 grams and soy flour has 285mg of calcium.
Does sesame seeds or soy flour contain more iron?
Both sesame seeds and soy flour are high in iron. Sesame seed has 80% more iron than soy flour - sesame seed has 14.8mg of iron in 100 grams and soy flour has 8.2mg of iron.
Does sesame seeds or soy flour contain more potassium?
Both sesame seeds and soy flour are high in potassium. Soy flour has 340% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and soy flour has 2090mg of potassium.