Wheat Flour vs. Sesame Seeds

Q: Does wheat flour or sesame seeds have more calories?

Both wheat flour and sesame seeds are high in calories . Sesame seed has 57% more calories than wheat flour - wheat flour has 361 calories per 100 grams and sesame seed has 565 calories. For macronutrient ratios, wheat flour is much heavier in carbs, much lighter in fat and similar to sesame seeds for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories. Macro Ratios from Calories:

Q: Does wheat flour or sesame seeds contain more protein?

Both wheat flour and sesame seeds are high in protein . Sesame seed has 42% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and sesame seed has 17g of protein.

Nutrition comparison of Wheat 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 wheat flour versus sesame seeds (100g each) below using 2020 USDA and NIH data^[1].

Jump to:
Calories and Carbs
Protein
Fat
Vitamins
Minerals
Omegas
Visualize

For a quick recap of significant nutrients and differences in wheat flour and sesame seeds:

Both wheat flour and sesame seeds are high in calories, dietary fiber, iron and protein.
Sesame seed is an excellent source of calcium and potassium.
Wheat flour has more riboflavin and pantothenic acid, however, sesame seed contains more Vitamin B6.

Detailed nutritional comparison of wheat 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: Wheat Flour (Wheat flour, white, bread, enriched) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.

Wheat Flour src

Sesame Seeds src

Calories and Carbs

calories

Both wheat flour and sesame seeds are high in calories. Sesame seed has 57% more calories than wheat flour - wheat flour has 361 calories per 100 grams and sesame seed has 565 calories.

For macronutrient ratios, wheat flour is much heavier in carbs, much lighter in fat and similar to sesame seeds for protein. Wheat flour has a macronutrient ratio of 14:82:4 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

	Wheat Flour	Sesame Seeds
Protein	14%	11%
Carbohydrates	82%	17%
Fat	4%	72%
Alcohol	~	~

carbohydrates

Wheat flour is high in carbohydrates and sesame seed has 65% less carbohydrates than wheat flour - wheat flour has 72.5g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.

dietary fiber

Both wheat flour and sesame seeds are high in dietary fiber. Sesame seed has 483% more dietary fiber than wheat flour - wheat flour has 2.4g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

sugar

Wheat flour and sesame seeds contain similar amounts of sugar - wheat flour has 0.31g of sugar per 100 grams and sesame seed does not contain significant amounts.

Protein

protein

Both wheat flour and sesame seeds are high in protein. Sesame seed has 42% more protein than wheat flour - wheat flour has 12g of protein per 100 grams and sesame seed has 17g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and wheat flour has 96% less saturated fat than sesame seed - wheat flour has 0.24g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.

Vitamins

Vitamin A

Sesame seeds and wheat flour contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and wheat flour does not contain significant amounts.

Vitamin E

Wheat flour has more Vitamin E than sesame seed - wheat flour has 0.4mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Wheat flour and sesame seeds contain similar amounts of Vitamin K - wheat flour has 0.3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Wheat flour has more riboflavin and pantothenic acid, however, sesame seed contains more Vitamin B6. Both wheat flour and sesame seeds contain significant amounts of thiamin, niacin and folate.

	Wheat Flour	Sesame Seeds
Thiamin	0.812 MG	0.803 MG
Riboflavin	0.512 MG	0.251 MG
Niacin	7.554 MG	4.581 MG
Pantothenic acid	0.438 MG	0.051 MG
Vitamin B6	0.037 MG	0.802 MG
Folate	183 UG	98 UG

Minerals

calcium

Sesame seed is an excellent source of calcium and it has 64 times more calcium than wheat flour - wheat flour has 15mg of calcium per 100 grams and sesame seed has 989mg of calcium.

iron

Both wheat flour and sesame seeds are high in iron. Sesame seed has 235% more iron than wheat flour - wheat flour has 4.4mg of iron per 100 grams and sesame seed has 14.8mg of iron.

potassium

Sesame seed is an excellent source of potassium and it has 375% more potassium than wheat flour - wheat flour has 100mg of potassium per 100 grams and sesame seed has 475mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than wheat flour per 100 grams.

	Wheat Flour	Sesame Seeds
alpha linoleic acid	0.043 G	0.363 G
Total	0.043 G	0.363 G

omega 6s

Comparing omega-6 fatty acids, sesame seed has more linoleic acid than wheat flour per 100 grams.

	Wheat Flour	Sesame Seeds
linoleic acid	0.685 G	20.654 G
Total	0.685 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: Wheat Flour (Wheat flour, white, bread, enriched) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Wheat Flour g ()	Daily Values (%)
KCAL %	calories	KCAL %
G %	carbohydrates	G %
G %	dietary fiber	G %
G	sugar	G
G %	total fat	G %
G %	saturated fat	G %
G	monounsaturated fat	G
G	polyunsaturated fat	G
G	trans fat	G
MG	cholesterol	MG
MG %	sodium	MG %
	Vitamins and Minerals
UG %	Vitamin A	UG %
MG %	Vitamin C	MG %
IU %	Vitamin D	IU %
MG %	calcium	MG %
MG %	iron	MG %
MG %	magnesium	MG %
MG %	potassium	MG %
MG %	thiamin (Vit B1)	MG %
MG %	riboflavin (Vit B2)	MG %
MG %	niacin (Vit B3)	MG %
MG %	Vitamin B6	MG %
MG %	pantothenic acid (Vit B5)	MG %
UG %	folate (Vit B9)	UG %
UG %	Vitamin B12	UG %
MG %	Vitamin E	MG %
UG %	Vitamin K	UG %
G %	protein	G %
UG %	biotin (Vit B7)	UG %
MG %	choline	MG %
MG %	chlorine	MG %
UG %	chromium	UG %
MG %	copper	MG %
UG %	fluoride	UG %
UG %	iodine	UG %
MG %	manganese	MG %
UG %	molybdenum	UG %
MG %	phosphorus	MG %
UG %	selenium	UG %
MG %	zinc	MG %
G	Water	G
G	Starch	G
G	Alcohol	G

Food	Amount	Action
Wheat Flour	cup
Sesame Seeds	oz

FAQ

Does wheat flour or sesame seeds contain more calories in 100 grams?
Both wheat flour and sesame seeds are high in calories. Sesame seed has 60% more calories than wheat flour - wheat flour has 361 calories in 100g and sesame seed has 565 calories.

Does wheat flour or sesame seeds have more carbohydrates?
By weight, wheat flour is high in carbohydrates and sesame seed has 70% fewer carbohydrates than wheat flour - wheat flour has 72.5g of carbs for 100g and sesame seed has 25.7g of carbohydrates.

Does wheat flour or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 64 times more calcium than wheat flour - wheat flour has 15mg of calcium in 100 grams and sesame seed has 989mg of calcium.

Does wheat flour or sesame seeds contain more iron?
Both wheat flour and sesame seeds are high in iron. Sesame seed has 240% more iron than wheat flour - wheat flour has 4.4mg of iron in 100 grams and sesame seed has 14.8mg of iron.

Does wheat flour or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 380% more potassium than wheat flour - wheat flour has 100mg of potassium in 100 grams and sesame seed has 475mg of potassium.

Compare Food

Recent