Sesame Oil vs. Flaxseeds

Nutrition comparison of Sesame Oil and Flaxseeds


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sesame oil versus flaxseeds (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sesame oil and flaxseeds:

  • Both flaxseeds and sesame oil are high in calories.
  • Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
  • Sesame oil has signficantly less carbohydrates than flaxseed.
Detailed nutritional comparison of sesame oil and flaxseeds is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Flaxseeds src

Calories and Carbs

calories

Both flaxseeds and sesame oil are high in calories. Sesame oil has 66% more calories than flaxseed - flaxseed has 534 calories per 100 grams and sesame oil has 884 calories.

For macronutrient ratios, sesame oil is lighter in protein, much lighter in carbs and much heavier in fat compared to flaxseeds per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Oil Flaxseeds
Protein ~ 13%
Carbohydrates ~ 21%
Fat 100% 66%
Alcohol ~ ~

carbohydrates

Sesame oil has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and sesame oil does not contain significant amounts.

dietary fiber

Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - flaxseed has 27.3g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.

sugar

Sesame oil has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and sesame oil does not contain significant amounts.

Protein

protein

Flaxseed is an excellent source of protein and it has more protein than sesame oil - flaxseed has 18.3g of protein per 100 grams and sesame oil does not contain significant amounts.

Fat

saturated fat

Sesame oil is high in saturated fat and flaxseed has 74% less saturated fat than sesame oil - flaxseed has 3.7g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.

Vitamins

Vitamin C

Flaxseeds and sesame oil contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.

Vitamin E

Flaxseeds and sesame oil contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.

Vitamin K

Flaxseeds and sesame oil contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and sesame oil has 13.6ug of Vitamin K.

The B Vitamins

Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Sesame Oil Flaxseeds
Thiamin ~ 1.644 MG
Riboflavin ~ 0.161 MG
Niacin ~ 3.08 MG
Pantothenic acid ~ 0.985 MG
Vitamin B6 ~ 0.473 MG
Folate ~ 87 UG

Minerals

calcium

Flaxseed is an excellent source of calcium and it has more calcium than sesame oil - flaxseed has 255mg of calcium per 100 grams and sesame oil does not contain significant amounts.

iron

Flaxseed is an excellent source of iron and it has more iron than sesame oil - flaxseed has 5.7mg of iron per 100 grams and sesame oil does not contain significant amounts.

potassium

Flaxseed is an excellent source of potassium and it has more potassium than sesame oil - flaxseed has 813mg of potassium per 100 grams and sesame oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than sesame oil per 100 grams.

Sesame Oil Flaxseeds
alpha linoleic acid 0.3 G 22.813 G
Total 0.3 G 22.813 G

omega 6s

Comparing omega-6 fatty acids, sesame oil has more linoleic acid than flaxseed per 100 grams.

Sesame Oil Flaxseeds
linoleic acid 41.3 G 5.903 G
other omega 6 ~ 0.007 G
Total 41.3 G 5.91 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 Oil (Oil, sesame, salad or cooking) and Flaxseeds (Seeds, flaxseed) .

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FAQ

Does flaxseeds or sesame oil contain more calories in 100 grams?
Both flaxseeds and sesame oil are high in calories. Sesame oil has 70% more calories than flaxseed - flaxseed has 534 calories in 100g and sesame oil has 884 calories.

Does flaxseeds or sesame oil contain more calcium?
Flaxseed is a rich source of calcium and it has more calcium than sesame oil - flaxseed has 255mg of calcium in 100 grams and sesame oil does not contain significant amounts.

Does flaxseeds or sesame oil contain more iron?
Flaxseed is an abundant source of iron and it has more iron than sesame oil - flaxseed has 5.7mg of iron in 100 grams and sesame oil does not contain significant amounts.

Does flaxseeds or sesame oil contain more potassium?
Flaxseed is a rich source of potassium and it has more potassium than sesame oil - flaxseed has 813mg of potassium in 100 grams and sesame oil does not contain significant amounts.