Peanut Flour vs. Sesame Seeds

Nutrition comparison of Peanut 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 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 calcium, calories, dietary fiber, iron, potassium and protein.
  • Peanut flour has more niacin, pantothenic acid and folate.
Detailed nutritional comparison of peanut flour and sesame seeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Peanut Flour (Peanut flour, defatted) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Peanut Flour src
Image of Sesame Seeds src

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

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.



Protein

protein

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.

Fat

saturated fat

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.

Vitamins

Vitamin A

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.

Vitamin E

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 6s

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



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: Peanut Flour (Peanut flour, defatted) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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