Sesame Seeds vs. Beets
Nutrition comparison of Sesame Seeds and Beets
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
beets
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and beets:
- Both beets and sesame seeds are high in dietary fiber and potassium.
- Beet has 63% less carbohydrates than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, beet contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Beets (Beets, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and beet has 92% less calories than sesame seed - beet has 43 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to beets for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for beets, 14:83:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Beets | |
|---|---|---|
| Protein | 11% | 14% |
| Carbohydrates | 17% | 83% |
| Fat | 72% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Beet has 63% less carbohydrates than sesame seed - beet has 9.6g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both beets and sesame seeds are high in dietary fiber. Sesame seed has 400% more dietary fiber than beet - beet has 2.8g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than beet - beet has 6.8g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 953% more protein than beet - beet has 1.6g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and beet has 100% less saturated fat than sesame seed - beet has 0.03g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Beet has more Vitamin C than sesame seed - beet has 4.9mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Beets and sesame seeds contain similar amounts of Vitamin A - beet has 2ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Beets and sesame seeds contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Beets and sesame seeds contain similar amounts of Vitamin K - beet has 0.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, beet contains more pantothenic acid. Both sesame seeds and beets contain significant amounts of folate.
| Sesame Seeds | Beets | |
|---|---|---|
| Thiamin | 0.803 MG | 0.031 MG |
| Riboflavin | 0.251 MG | 0.04 MG |
| Niacin | 4.581 MG | 0.334 MG |
| Pantothenic acid | 0.051 MG | 0.155 MG |
| Vitamin B6 | 0.802 MG | 0.067 MG |
| Folate | 98 UG | 109 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 60 times more calcium than beet - beet has 16mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 17 times more iron than beet - beet has 0.8mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both beets and sesame seeds are high in potassium. Sesame seed has 46% more potassium than beet - beet has 325mg 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 beet per 100 grams.
| Sesame Seeds | Beets | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.005 G |
| Total | 0.363 G | 0.005 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than beet per 100 grams.
| Sesame Seeds | Beets | |
|---|---|---|
| linoleic acid | 20.654 G | 0.055 G |
| Total | 20.654 G | 0.055 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 Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Beets (Beets, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Beets 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 % |
|
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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 beets or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and beet has 90% less calories than sesame seed - beet has 43 calories in 100g and sesame seed has 565 calories.
Does beets or sesame seeds have more carbohydrates?
By weight, beet has 60% fewer carbohydrates than sesame seed - beet has 9.6g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does beets or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 60 times more calcium than beet - beet has 16mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does beets or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 17 times more iron than beet - beet has 0.8mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does beets or sesame seeds contain more potassium?
Both beets and sesame seeds are high in potassium. Sesame seed has 50% more potassium than beet - beet has 325mg of potassium in 100 grams and sesame seed has 475mg of potassium.