Plums vs. Sesame Seeds
Nutrition comparison of Plums and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
plums
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in plums and sesame seeds:
- Plum has 56% less carbohydrates than sesame seed.
- Plum has signficantly more Vitamin C than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, plum contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Plums (Plums, 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 plum has 92% less calories than sesame seed - plum has 46 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, plums is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Plums has a macronutrient ratio of 6:89:5 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Plums | Sesame Seeds | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 89% | 17% |
| Fat | 5% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Plum has 56% less carbohydrates than sesame seed - plum has 11.4g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 900% more dietary fiber than plum - plum has 1.4g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than plum - plum has 9.9g 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 23 times more protein than plum - plum has 0.7g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and plum has 100% less saturated fat than sesame seed - plum has 0.02g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Plum has signficantly more Vitamin C than sesame seed - plum has 9.5mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Plum has more Vitamin A than sesame seed - plum has 17ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Plums and sesame seeds contain similar amounts of Vitamin E - plum has 0.26mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Plum has more Vitamin K than sesame seed - plum has 6.4ug 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, plum contains more pantothenic acid.
| Plums | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.028 MG | 0.803 MG |
| Riboflavin | 0.026 MG | 0.251 MG |
| Niacin | 0.417 MG | 4.581 MG |
| Pantothenic acid | 0.135 MG | 0.051 MG |
| Vitamin B6 | 0.029 MG | 0.802 MG |
| Folate | 5 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 163 times more calcium than plum - plum has 6mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 85 times more iron than plum - plum has 0.17mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 203% more potassium than plum - plum has 157mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than plum per 100 grams.
| Plums | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.044 G | 20.654 G |
| Total | 0.044 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: Plums (Plums, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Plums 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 plums or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and plum has 90% less calories than sesame seed - plum has 46 calories in 100g and sesame seed has 565 calories.
Does plums or sesame seeds have more carbohydrates?
By weight, plum has 60% fewer carbohydrates than sesame seed - plum has 11.4g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does plums or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 163 times more calcium than plum - plum has 6mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does plums or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 85 times more iron than plum - plum has 0.17mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does plums or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 200% more potassium than plum - plum has 157mg of potassium in 100 grams and sesame seed has 475mg of potassium.