Flaxseeds vs. Sesame Seeds

Nutrition comparison of Flaxseeds and Sesame Seeds


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

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

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

  • Both flaxseeds and sesame seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Flaxseed has more thiamin and pantothenic acid.
Detailed nutritional comparison of flaxseeds and sesame seeds 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: Flaxseeds (Seeds, flaxseed) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Flaxseeds src
Image of Sesame Seeds src

Calories and Carbs

calories

Both flaxseeds and sesame seeds are high in calories. Sesame seed has a little more calories (6%) than flaxseed by weight - flaxseed has 534 calories per 100 grams and sesame seed has 565 calories.

For macronutrient ratios, flaxseeds is heavier in carbs, lighter in fat and similar to sesame seeds for protein. Flaxseeds has a macronutrient ratio of 13:21:66 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Flaxseeds Sesame Seeds
Protein 13% 11%
Carbohydrates 21% 17%
Fat 66% 72%
Alcohol ~ ~

carbohydrates

Flaxseeds and sesame seeds contain similar amounts of carbs - flaxseed has 28.9g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.

dietary fiber

Both flaxseeds and sesame seeds are high in dietary fiber. Flaxseed has 95% more dietary fiber than sesame seed - flaxseed has 27.3g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

sugar

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

Protein

protein

Both flaxseeds and sesame seeds are high in protein. Flaxseed has a little more protein (8%) than sesame seed by weight - flaxseed has 18.3g of protein per 100 grams and sesame seed has 17g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and flaxseed has 46% less saturated fat than sesame seed - flaxseed has 3.7g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.

Vitamins

Vitamin C

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

Vitamin A

Sesame seeds and flaxseeds contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and flaxseed does not contain significant amounts.

Vitamin E

Flaxseeds and sesame seeds contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Flaxseeds and sesame seeds contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Flaxseed has more thiamin and pantothenic acid. Both flaxseeds and sesame seeds contain significant amounts of riboflavin, niacin, Vitamin B6 and folate.

Flaxseeds Sesame Seeds
Thiamin 1.644 MG 0.803 MG
Riboflavin 0.161 MG 0.251 MG
Niacin 3.08 MG 4.581 MG
Pantothenic acid 0.985 MG 0.051 MG
Vitamin B6 0.473 MG 0.802 MG
Folate 87 UG 98 UG

Minerals

calcium

Both flaxseeds and sesame seeds are high in calcium. Sesame seed has 288% more calcium than flaxseed - flaxseed has 255mg of calcium per 100 grams and sesame seed has 989mg of calcium.

iron

Both flaxseeds and sesame seeds are high in iron. Sesame seed has 158% more iron than flaxseed - flaxseed has 5.7mg of iron per 100 grams and sesame seed has 14.8mg of iron.

potassium

Both flaxseeds and sesame seeds are high in potassium. Flaxseed has 71% more potassium than sesame seed - flaxseed has 813mg of potassium per 100 grams and sesame seed has 475mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Flaxseeds Sesame Seeds
alpha linoleic acid 22.813 G 0.363 G
Total 22.813 G 0.363 G

omega 6s

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

Flaxseeds Sesame Seeds
other omega 6 0.007 G ~
linoleic acid 5.903 G 20.654 G
Total 5.91 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: Flaxseeds (Seeds, flaxseed) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Flaxseeds g

()
Daily Values (%)

Sesame Seeds g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does flaxseeds or sesame seeds contain more calories in 100 grams?
Both flaxseeds and sesame seeds are high in calories. Sesame seed has a little more calories ( 10%) than flaxseed by weight - flaxseed has 534 calories in 100g and sesame seed has 565 calories.

Does flaxseeds or sesame seeds contain more calcium?
Both flaxseeds and sesame seeds are high in calcium. Sesame seed has 290% more calcium than flaxseed - flaxseed has 255mg of calcium in 100 grams and sesame seed has 989mg of calcium.

Does flaxseeds or sesame seeds contain more iron?
Both flaxseeds and sesame seeds are high in iron. Sesame seed has 160% more iron than flaxseed - flaxseed has 5.7mg of iron in 100 grams and sesame seed has 14.8mg of iron.

Does flaxseeds or sesame seeds contain more potassium?
Both flaxseeds and sesame seeds are high in potassium. Flaxseed has 70% more potassium than sesame seed - flaxseed has 813mg of potassium in 100 grams and sesame seed has 475mg of potassium.