Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
pam cooking spray
versus
sesame oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in pam cooking spray and sesame oil:
Both sesame oil and pam cooking spray are high in calories. Sesame oil has 12% more calories than pam cooking spray - sesame oil has 884 calories per 100 grams and pam cooking spray has 792 calories.
For macronutrient ratios, pam cooking spray is heavier in carbs, lighter in fat and similar to sesame oil for protein. Pam cooking spray has a macronutrient ratio of 0:18:82 and for sesame oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| PAM Cooking Spray | Sesame Oil | |
|---|---|---|
| Protein | ~ | ~ |
| Carbohydrates | 18% | ~ |
| Fat | 82% | 100% |
| Alcohol | ~ | ~ |
Sesame oil has less carbohydrates than pam cooking spray - pam cooking spray has 20.7g of total carbs per 100 grams and sesame oil does not contain significant amounts.
Pam cooking spray and sesame oil contain similar amounts of protein - pam cooking spray has 0.26g of protein per 100 grams and sesame oil does not contain significant amounts.
Both sesame oil and pam cooking spray are high in saturated fat. Sesame oil has 183% more saturated fat than pam cooking spray - sesame oil has 14.2g of saturated fat per 100 grams and pam cooking spray has 5g of saturated fat.
Sesame oil has more Vitamin E than pam cooking spray - sesame oil has 1.4mg of Vitamin E per 100 grams and pam cooking spray does not contain significant amounts.
Sesame oil has more Vitamin K than pam cooking spray - sesame oil has 13.6ug of Vitamin K per 100 grams and pam cooking spray does not contain significant amounts.
For omega-3 fatty acids, pam cooking spray has more alpha linoleic acid (ALA) than sesame oil per 100 grams.
| PAM Cooking Spray | Sesame Oil | |
|---|---|---|
| alpha linoleic acid | 7.19 G | 0.3 G |
| Total | 7.19 G | 0.3 G |
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than pam cooking spray per 100 grams.
| PAM Cooking Spray | Sesame Oil | |
|---|---|---|
| linoleic acid | 14.955 G | 41.3 G |
| Total | 14.955 G | 41.3 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: PAM Cooking Spray (Oil, PAM cooking spray, original) and Sesame Oil (Oil, sesame, salad or cooking) .
PAM Cooking Spray g
()
|
Daily Values (%) |
Sesame Oil 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 | |||