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.
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.
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 14:14:72 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 | 72% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and almonds contain similar amounts of 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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Almonds or Sesame Seeds .
Note: The specific food items compared are: Almonds (Nuts, almonds) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Almonds 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 sesame seeds or almonds contain more calories in 100 grams?Both sesame seeds and almonds are high in calories. Sesame seed is quite similar to sesame seed for calories - sesame seed has 565 calories in 100g and almond has 579 calories.
Does sesame seeds or almonds contain more calcium?
Both sesame seeds and almonds are high in calcium. Sesame seed has 270% more calcium than almond - sesame seed has 989mg of calcium in 100 grams and almond has 269mg of calcium.
Does sesame seeds or almonds contain more iron?
Both sesame seeds and almonds are high in iron. Sesame seed has 300% more iron than almond - sesame seed has 14.8mg of iron in 100 grams and almond has 3.7mg of iron.
Does sesame seeds or almonds contain more potassium?
Both sesame seeds and almonds are high in potassium. Almond has 50% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and almond has 733mg of potassium.