Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
chicken leg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and chicken leg:
Both sesame seeds and chicken leg are high in calories. Sesame seed has 164% more calories than chicken leg - sesame seed has 565 calories per 100 grams and chicken leg has 214 calories.
For macronutrient ratios, sesame seeds is lighter in protein, heavier in carbs and similar to chicken leg for fat. Sesame seeds has a macronutrient ratio of 11:17:72 and for chicken leg, 31:0:69 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Chicken Leg | |
|---|---|---|
| Protein | 11% | 31% |
| Carbohydrates | 17% | ~ |
| Fat | 72% | 69% |
| Alcohol | ~ | ~ |
Chicken leg has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and chicken leg has 0.17g of carbohydrates.
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than chicken leg - sesame seed has 14g of dietary fiber per 100 grams and chicken leg does not contain significant amounts.
Both sesame seeds and chicken leg are high in protein. Sesame seed has a little more protein (4%) than chicken leg by weight - sesame seed has 17g of protein per 100 grams and chicken leg has 16.4g of protein.
Sesame seed is high in saturated fat and chicken leg has 35% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and chicken leg has 4.4g of saturated fat.
Both chicken leg and sesame seeds are low in trans fat - chicken leg has 0.06g of trans fat per 100 grams and sesame seed does not contain significant amounts.
Sesame seed has less cholesterol than chicken leg - chicken leg has 93mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Chicken leg and sesame seeds contain similar amounts of Vitamin C - chicken leg has 0.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Chicken leg has more Vitamin A than sesame seed - chicken leg has 28ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Chicken leg and sesame seeds contain similar amounts of Vitamin D - chicken leg has 2iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Chicken leg and sesame seeds contain similar amounts of Vitamin E - chicken leg has 0.22mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Chicken leg and sesame seeds contain similar amounts of Vitamin K - chicken leg has 2.3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
Sesame seed has more thiamin, Vitamin B6 and folate, however, chicken leg contains more pantothenic acid and Vitamin B12. Both sesame seeds and chicken leg contain significant amounts of riboflavin and niacin.
| Sesame Seeds | Chicken Leg | |
|---|---|---|
| Thiamin | 0.803 MG | 0.073 MG |
| Riboflavin | 0.251 MG | 0.141 MG |
| Niacin | 4.581 MG | 4.733 MG |
| Pantothenic acid | 0.051 MG | 0.994 MG |
| Vitamin B6 | 0.802 MG | 0.318 MG |
| Folate | 98 UG | 4 UG |
| Vitamin B12 | ~ | 0.56 UG |
Sesame seed is an excellent source of calcium and it has 108 times more calcium than chicken leg - sesame seed has 989mg of calcium per 100 grams and chicken leg has 9mg of calcium.
Sesame seed is an excellent source of iron and it has 20 times more iron than chicken leg - sesame seed has 14.8mg of iron per 100 grams and chicken leg has 0.69mg of iron.
Both sesame seeds and chicken leg are high in potassium. Sesame seed has 134% more potassium than chicken leg - sesame seed has 475mg of potassium per 100 grams and chicken leg has 203mg of potassium.
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than chicken leg per 100 grams, however, chicken leg contains more dpa than sesame seed per 100 grams.
| Sesame Seeds | Chicken Leg | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.155 G |
| DHA | ~ | 0.01 G |
| EPA | ~ | 0.004 G |
| DPA | ~ | 0.012 G |
| Total | 0.363 G | 0.181 G |
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than chicken leg per 100 grams.
| Sesame Seeds | Chicken Leg | |
|---|---|---|
| linoleic acid | 20.654 G | 2.987 G |
| other omega 6 | ~ | 0.016 G |
| Total | 20.654 G | 3.003 G |
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 Chicken Leg (Chicken, broilers or fryers, leg, meat and skin, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Chicken Leg 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 | |||