Whole Wheat Flour vs. Sesame Seeds
Nutrition comparison of Whole 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
whole wheat flour
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in whole wheat flour and sesame seeds:
- Both whole wheat flour and sesame seeds are high in calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more thiamin, Vitamin B6 and folate, however, whole wheat flour contains more pantothenic acid.
- Sesame seed is an excellent source of calcium.
USDA sources for nutritional information: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both whole wheat flour and sesame seeds are high in calories. Sesame seed has 70% more calories than whole wheat flour - whole wheat flour has 332 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, whole wheat flour is much heavier in carbs, much lighter in fat and similar to sesame seeds for protein. Whole wheat flour has a macronutrient ratio of 11:84:5 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Whole Wheat Flour | Sesame Seeds | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 84% | 17% |
| Fat | 5% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Whole wheat flour is high in carbohydrates and sesame seed has 65% less carbohydrates than whole wheat flour - whole wheat flour has 74.5g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both whole wheat flour and sesame seeds are high in dietary fiber. Sesame seed has a little more dietary fiber (7%) than whole wheat flour by weight - whole wheat flour has 13.1g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than whole wheat flour - whole wheat flour has 1g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both whole wheat flour and sesame seeds are high in protein. Sesame seed has 76% more protein than whole wheat flour - whole wheat flour has 9.6g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and whole wheat flour has 94% less saturated fat than sesame seed - whole wheat flour has 0.43g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and whole wheat flour contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and whole wheat flour does not contain significant amounts.
Vitamin E
Whole wheat flour has more Vitamin E than sesame seed - whole wheat flour has 0.53mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Whole wheat flour and sesame seeds contain similar amounts of Vitamin K - whole wheat flour has 1.9ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, Vitamin B6 and folate, however, whole wheat flour contains more pantothenic acid. Both whole wheat flour and sesame seeds contain significant amounts of riboflavin and niacin.
| Whole Wheat Flour | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.297 MG | 0.803 MG |
| Riboflavin | 0.188 MG | 0.251 MG |
| Niacin | 5.347 MG | 4.581 MG |
| Pantothenic acid | 1.011 MG | 0.051 MG |
| Vitamin B6 | 0.191 MG | 0.802 MG |
| Folate | 28 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 28 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both whole wheat flour and sesame seeds are high in iron. Sesame seed has 298% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both whole wheat flour and sesame seeds are high in potassium. Sesame seed has 21% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium per 100 grams and sesame seed has 475mg of potassium.
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: Whole Wheat Flour (Wheat flour, whole-grain, soft wheat) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Whole Wheat 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 whole wheat flour or sesame seeds contain more calories in 100 grams?Both whole wheat flour and sesame seeds are high in calories. Sesame seed has 70% more calories than whole wheat flour - whole wheat flour has 332 calories in 100g and sesame seed has 565 calories.
Does whole wheat flour or sesame seeds have more carbohydrates?
By weight, whole wheat flour is high in carbohydrates and sesame seed has 70% fewer carbohydrates than whole wheat flour - whole wheat flour has 74.5g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does whole wheat flour or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 28 times more calcium than whole wheat flour - whole wheat flour has 33mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does whole wheat flour or sesame seeds contain more iron?
Both whole wheat flour and sesame seeds are high in iron. Sesame seed has 300% more iron than whole wheat flour - whole wheat flour has 3.7mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does whole wheat flour or sesame seeds contain more potassium?
Both whole wheat flour and sesame seeds are high in potassium. Sesame seed has 20% more potassium than whole wheat flour - whole wheat flour has 394mg of potassium in 100 grams and sesame seed has 475mg of potassium.