Almonds vs. Sesame Seeds

Nutrition comparison of Almonds and Sesame Seeds


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

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

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

  • Both sesame seeds and almonds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Almond is an excellent source of Vitamin E.
  • Sesame seed has more thiamin, Vitamin B6 and folate, however, almond contains more riboflavin and pantothenic acid.
Detailed nutritional comparison of almonds 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: Almonds (Nuts, almonds) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Almonds src
Image of Sesame Seeds src

Here's an infographic summarizing the nutritional differences between almonds and sesame seeds. marks particularly rich nutrients.


Calories and Carbs

calories

Both sesame seeds and almonds are high in calories. Sesame seed is very similar to sesame seed for calories - sesame seed has 565 calories per 100 grams and almond has 579 calories.

For macronutrient ratios, almonds is similar to sesame seeds for protein, carbs and fat. Almonds has a macronutrient ratio of 14:14:73 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Almonds Sesame Seeds
Protein 14% 11%
Carbohydrates 14% 17%
Fat 73% 72%
Alcohol ~ ~

carbohydrates

Sesame seeds and almonds contain similar amounts carbs - sesame seed has 25.7g of total carbs per 100 grams and almond has 21.6g of carbohydrates.

dietary fiber

Both sesame seeds and almonds are high in dietary fiber. Sesame seed has 12% more dietary fiber than almond - sesame seed has 14g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.

sugar

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



Protein

protein

Both sesame seeds and almonds are high in protein. Almond has 25% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and almond has 21.2g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and almond has 43% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and almond has 3.8g of saturated fat.

trans fat

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

Vitamins

Vitamin A

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

Vitamin E

Almond is an excellent source of Vitamin E and it has more Vitamin E than sesame seed - almond has 25.6mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more thiamin, Vitamin B6 and folate, however, almond contains more riboflavin and pantothenic acid. Both almonds and sesame seeds contain significant amounts of niacin.

Almonds Sesame Seeds
Thiamin 0.205 MG 0.803 MG
Riboflavin 1.138 MG 0.251 MG
Niacin 3.618 MG 4.581 MG
Pantothenic acid 0.471 MG 0.051 MG
Vitamin B6 0.137 MG 0.802 MG
Folate 44 UG 98 UG

Minerals

calcium

Both sesame seeds and almonds are high in calcium. Sesame seed has 268% more calcium than almond - sesame seed has 989mg of calcium per 100 grams and almond has 269mg of calcium.

iron

Both sesame seeds and almonds are high in iron. Sesame seed has 298% more iron than almond - sesame seed has 14.8mg of iron per 100 grams and almond has 3.7mg of iron.

potassium

Both sesame seeds and almonds are high in potassium. Almond has 54% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and almond has 733mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Almonds Sesame Seeds
alpha linoleic acid 0.003 G 0.363 G
Total 0.003 G 0.363 G

omega 6s

Comparing omega-6 fatty acids, both almonds and sesame seeds contain significant amounts of linoleic acid.

Almonds Sesame Seeds
other omega 6 0.002 G ~
linoleic acid 12.324 G 20.654 G
Total 12.326 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: Almonds (Nuts, almonds) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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