Blackberry vs. Sesame Seeds
Nutrition comparison of Blackberry and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blackberry
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blackberry and sesame seeds:
- Both sesame seeds and blackberry are high in dietary fiber.
- Blackberry has 63% less carbohydrates than sesame seed.
- Blackberry is an excellent source of Vitamin C.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, blackberry contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Blackberry (Blackberries, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and blackberry has 92% less calories than sesame seed - sesame seed has 565 calories per 100 grams and blackberry has 43 calories.
For macronutrient ratios, blackberry is much heavier in carbs, much lighter in fat and similar to sesame seeds for protein. Blackberry has a macronutrient ratio of 12:79:9 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blackberry | Sesame Seeds | |
|---|---|---|
| Protein | 12% | 11% |
| Carbohydrates | 79% | 17% |
| Fat | 9% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Blackberry has 63% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and blackberry has 9.6g of carbohydrates.
dietary fiber
Both sesame seeds and blackberry are high in dietary fiber. Sesame seed has 164% more dietary fiber than blackberry - sesame seed has 14g of dietary fiber per 100 grams and blackberry has 5.3g of dietary fiber.
sugar
Sesame seed has less sugar than blackberry - blackberry has 4.9g 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 11 times more protein than blackberry - sesame seed has 17g of protein per 100 grams and blackberry has 1.4g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and blackberry has 100% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and blackberry has 0.01g of saturated fat.
Vitamins
Vitamin C
Blackberry is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - blackberry has 21mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Blackberry has more Vitamin A than sesame seed - blackberry has 11ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Blackberry has more Vitamin E than sesame seed - blackberry has 1.2mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Blackberry has more Vitamin K than sesame seed - blackberry has 19.8ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, blackberry contains more pantothenic acid.
| Blackberry | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.02 MG | 0.803 MG |
| Riboflavin | 0.026 MG | 0.251 MG |
| Niacin | 0.646 MG | 4.581 MG |
| Pantothenic acid | 0.276 MG | 0.051 MG |
| Vitamin B6 | 0.03 MG | 0.802 MG |
| Folate | 25 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 33 times more calcium than blackberry - sesame seed has 989mg of calcium per 100 grams and blackberry has 29mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 22 times more iron than blackberry - sesame seed has 14.8mg of iron per 100 grams and blackberry has 0.62mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 193% more potassium than blackberry - sesame seed has 475mg of potassium per 100 grams and blackberry has 162mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than blackberry per 100 grams.
| Blackberry | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.094 G | 0.363 G |
| Total | 0.094 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than blackberry per 100 grams.
| Blackberry | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.186 G | 20.654 G |
| Total | 0.186 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: Blackberry (Blackberries, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Blackberry 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 blackberry contain more calories in 100 grams?Sesame seed is high in calories and blackberry has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and blackberry has 43 calories.
Does sesame seeds or blackberry have more carbohydrates?
By weight, blackberry has 60% fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and blackberry has 9.6g of carbohydrates.
Does sesame seeds or blackberry contain more calcium?
Sesame seed is a rich source of calcium and it has 33 times more calcium than blackberry - sesame seed has 989mg of calcium in 100 grams and blackberry has 29mg of calcium.
Does sesame seeds or blackberry contain more iron?
Sesame seed is an abundant source of iron and it has 22 times more iron than blackberry - sesame seed has 14.8mg of iron in 100 grams and blackberry has 0.62mg of iron.
Does sesame seeds or blackberry contain more potassium?
Sesame seed is a rich source of potassium and it has 190% more potassium than blackberry - sesame seed has 475mg of potassium in 100 grams and blackberry has 162mg of potassium.