Kiwi vs. Sesame Seeds
Nutrition comparison of Kiwi and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and sesame seeds:
- Both kiwi and sesame seeds are high in dietary fiber and potassium.
- Kiwi is an excellent source of Vitamin C.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, kiwi contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, 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 kiwi has 89% less calories than sesame seed - kiwi has 61 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, kiwi is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Kiwi has a macronutrient ratio of 7:87:7 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Sesame Seeds | |
|---|---|---|
| Protein | 7% | 11% |
| Carbohydrates | 87% | 17% |
| Fat | 7% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi has 43% less carbohydrates than sesame seed - kiwi has 14.7g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both kiwi and sesame seeds are high in dietary fiber. Sesame seed has 367% more dietary fiber than kiwi - kiwi has 3g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than kiwi - kiwi has 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 13 times more protein than kiwi - kiwi has 1.1g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and kiwi has 100% less saturated fat than sesame seed - kiwi has 0.03g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - kiwi has 92.7mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Kiwi and sesame seeds contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Kiwi has more Vitamin E than sesame seed - kiwi has 1.5mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Kiwi has more Vitamin K than sesame seed - kiwi has 40.3ug 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, kiwi contains more pantothenic acid.
| Kiwi | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.027 MG | 0.803 MG |
| Riboflavin | 0.025 MG | 0.251 MG |
| Niacin | 0.341 MG | 4.581 MG |
| Pantothenic acid | 0.183 MG | 0.051 MG |
| Vitamin B6 | 0.063 MG | 0.802 MG |
| Folate | 25 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 28 times more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 46 times more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both kiwi and sesame seeds are high in potassium. Sesame seed has 52% more potassium than kiwi - kiwi has 312mg 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 kiwi per 100 grams.
| Kiwi | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.363 G |
| Total | 0.042 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than kiwi per 100 grams.
| Kiwi | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.246 G | 20.654 G |
| Total | 0.246 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: Kiwi (Kiwifruit, green, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Kiwi 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 kiwi or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and kiwi has 90% less calories than sesame seed - kiwi has 61 calories in 100g and sesame seed has 565 calories.
Does kiwi or sesame seeds have more carbohydrates?
By weight, kiwi has 40% fewer carbohydrates than sesame seed - kiwi has 14.7g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does kiwi or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 28 times more calcium than kiwi - kiwi has 34mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does kiwi or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 46 times more iron than kiwi - kiwi has 0.31mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does kiwi or sesame seeds contain more potassium?
Both kiwi and sesame seeds are high in potassium. Sesame seed has 50% more potassium than kiwi - kiwi has 312mg of potassium in 100 grams and sesame seed has 475mg of potassium.