Beef vs. Sesame Seeds
Nutrition comparison of Cooked Beef and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and sesame seeds:
- Both beef and sesame seeds are high in calories, iron, potassium, protein and saturated fat.
- Beef has signficantly less carbohydrates than sesame seed.
- Sesame seed has more thiamin, Vitamin B6 and folate, however, beef contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both beef and sesame seeds are high in calories. Sesame seed has 104% more calories than beef - beef has 277 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, beef is much heavier in protein, lighter in carbs and lighter in fat compared to sesame seeds per calorie. Beef has a macronutrient ratio of 38:0:62 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Sesame Seeds | |
|---|---|---|
| Protein | 38% | 11% |
| Carbohydrates | ~ | 17% |
| Fat | 62% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than beef - sesame seed has 14g of dietary fiber per 100 grams and beef does not contain significant amounts.
Protein
protein
Both beef and sesame seeds are high in protein. Beef has 50% more protein than sesame seed - beef has 25.4g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Both beef and sesame seeds are high in saturated fat. Beef has a little more saturated fat (9%) than sesame seed by weight - beef has 7.3g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
trans fat
Sesame seed has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and sesame seed does not contain significant amounts.
cholesterol
Sesame seed has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Beef and sesame seeds contain similar amounts of Vitamin A - beef has 3ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Beef and sesame seeds contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Beef and sesame seeds contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Beef and sesame seeds contain similar amounts of Vitamin K - beef has 3ug 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, beef contains more pantothenic acid and Vitamin B12. Both beef and sesame seeds contain significant amounts of riboflavin and niacin.
| Beef | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.051 MG | 0.803 MG |
| Riboflavin | 0.176 MG | 0.251 MG |
| Niacin | 4.537 MG | 4.581 MG |
| Pantothenic acid | 0.658 MG | 0.051 MG |
| Vitamin B6 | 0.336 MG | 0.802 MG |
| Folate | 11 UG | 98 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 27 times more calcium than beef - beef has 35mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both beef and sesame seeds are high in iron. Sesame seed has 556% more iron than beef - beef has 2.3mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both beef and sesame seeds are high in potassium. Sesame seed has 73% more potassium than beef - beef has 275mg 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 beef per 100 grams.
| Beef | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.363 G |
| Total | 0.056 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than beef per 100 grams.
| Beef | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 20.654 G |
| Total | 0.402 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: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Cooked Beef g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
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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 beef or sesame seeds contain more calories in 100 grams?Both beef and sesame seeds are high in calories. Sesame seed has 100% more calories than beef - beef has 277 calories in 100g and sesame seed has 565 calories.
Is beef or sesame seeds better for protein?
Both beef and sesame seeds are high in protein. Beef has 50% more protein than sesame seed - beef has 25.4g of protein per 100 grams and sesame seed has 17g of protein.
Does beef or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 27 times more calcium than beef - beef has 35mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does beef or sesame seeds contain more iron?
Both beef and sesame seeds are high in iron. Sesame seed has 560% more iron than beef - beef has 2.3mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does beef or sesame seeds contain more potassium?
Both beef and sesame seeds are high in potassium. Sesame seed has 70% more potassium than beef - beef has 275mg of potassium in 100 grams and sesame seed has 475mg of potassium.