Sesame Oil vs. Almonds

Nutrition comparison of Sesame Oil and Almonds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sesame oil versus almonds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sesame oil and almonds:

  • Both almonds and sesame oil are high in calories.
  • Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Almond is an excellent source of Vitamin E, calcium, dietary fiber, iron, potassium and protein.
  • Sesame oil has signficantly less carbohydrates than almond.
Detailed nutritional comparison of sesame oil and almonds 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: Sesame Oil (Oil, sesame, salad or cooking) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Almonds src

Calories and Carbs

calories

Both almonds and sesame oil are high in calories. Sesame oil has 53% more calories than almond - almond has 579 calories per 100 grams and sesame oil has 884 calories.

For macronutrient ratios, sesame oil is lighter in protein, lighter in carbs and much heavier in fat compared to almonds per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Oil Almonds
Protein ~ 14%
Carbohydrates ~ 14%
Fat 100% 73%
Alcohol ~ ~

carbohydrates

Sesame oil has signficantly less carbohydrates than almond - almond has 21.6g of total carbs per 100 grams and sesame oil does not contain significant amounts.

dietary fiber

Almond is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - almond has 12.5g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.

sugar

Sesame oil has less sugar than almond - almond has 4.4g of sugar per 100 grams and sesame oil does not contain significant amounts.



Protein

protein

Almond is an excellent source of protein and it has more protein than sesame oil - almond has 21.2g of protein per 100 grams and sesame oil does not contain significant amounts.

Fat

saturated fat

Sesame oil is high in saturated fat and almond has 73% less saturated fat than sesame oil - almond has 3.8g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.

trans fat

Both almonds and sesame oil are low in trans fat - almond has 0.02g of trans fat per 100 grams and sesame oil does not contain significant amounts.

Vitamins

Vitamin A

Almonds and sesame oil contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and sesame oil does not contain significant amounts.

Vitamin E

Almond is an excellent source of Vitamin E and it has 17 times more Vitamin E than sesame oil - almond has 25.6mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.

Vitamin K

Sesame oil has more Vitamin K than almond - sesame oil has 13.6ug of Vitamin K per 100 grams and almond does not contain significant amounts.

The B Vitamins

Almond has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Sesame Oil Almonds
Thiamin ~ 0.205 MG
Riboflavin ~ 1.138 MG
Niacin ~ 3.618 MG
Pantothenic acid ~ 0.471 MG
Vitamin B6 ~ 0.137 MG
Folate ~ 44 UG

Minerals

calcium

Almond is an excellent source of calcium and it has more calcium than sesame oil - almond has 269mg of calcium per 100 grams and sesame oil does not contain significant amounts.

iron

Almond is an excellent source of iron and it has more iron than sesame oil - almond has 3.7mg of iron per 100 grams and sesame oil does not contain significant amounts.

potassium

Almond is an excellent source of potassium and it has more potassium than sesame oil - almond has 733mg of potassium per 100 grams and sesame oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

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

Sesame Oil Almonds
alpha linoleic acid 0.3 G 0.003 G
Total 0.3 G 0.003 G

omega 6s

Comparing omega-6 fatty acids, sesame oil has more linoleic acid than almond per 100 grams.

Sesame Oil Almonds
linoleic acid 41.3 G 12.324 G
other omega 6 ~ 0.002 G
Total 41.3 G 12.326 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: Sesame Oil (Oil, sesame, salad or cooking) and Almonds (Nuts, almonds) .

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