Quinoa vs. Sesame Seeds

Nutrition comparison of Cooked Quinoa and Sesame Seeds


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

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

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

  • Both quinoa and sesame seeds are high in calories and dietary fiber.
  • Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Sesame seed is an excellent source of calcium, iron, potassium and protein.
Detailed nutritional comparison of quinoa 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: Quinoa (Quinoa, cooked) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Sesame Seeds src

Here's an infographic summarizing the nutritional differences between quinoa and sesame seeds. marks particularly rich nutrients.


Calories and Carbs

calories

Both quinoa and sesame seeds are high in calories. Sesame seed has 371% more calories than quinoa - quinoa has 120 calories per 100 grams and sesame seed has 565 calories.

For macronutrient ratios, quinoa is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Quinoa has a macronutrient ratio of 15:71:14 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa Sesame Seeds
Protein 15% 11%
Carbohydrates 71% 17%
Fat 14% 72%
Alcohol ~ ~

carbohydrates

Quinoa and sesame seeds contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.

dietary fiber

Both quinoa and sesame seeds are high in dietary fiber. Sesame seed has 400% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

sugar

Quinoa and sesame seeds contain similar amounts of sugar - quinoa has 0.87g 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 285% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and sesame seed has 17g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and quinoa has 97% less saturated fat than sesame seed - quinoa has 0.23g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Quinoa has more Vitamin E than sesame seed - quinoa has 0.63mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

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

Quinoa Sesame Seeds
Thiamin 0.107 MG 0.803 MG
Riboflavin 0.11 MG 0.251 MG
Niacin 0.412 MG 4.581 MG
Pantothenic acid ~ 0.051 MG
Vitamin B6 0.123 MG 0.802 MG
Folate 42 UG 98 UG

Minerals

calcium

Sesame seed is an excellent source of calcium and it has 57 times more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and sesame seed has 989mg of calcium.

iron

Sesame seed is an excellent source of iron and it has 891% more iron than quinoa - quinoa has 1.5mg 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 176% more potassium than quinoa - quinoa has 172mg 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 quinoa per 100 grams, however, quinoa contains more dha than sesame seed per 100 grams.

Quinoa Sesame Seeds
alpha linoleic acid 0.085 G 0.363 G
DHA 0.015 G ~
Total 0.1 G 0.363 G

omega 6s

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

Quinoa Sesame Seeds
linoleic acid 0.974 G 20.654 G
other omega 6 0.003 G ~
Total 0.977 G 20.654 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Quinoa or Sesame Seeds .

Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Cooked Quinoa 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 quinoa or sesame seeds contain more calories in 100 grams?
Both quinoa and sesame seeds are high in calories. Sesame seed has 370% more calories than quinoa - quinoa has 120 calories in 100g and sesame seed has 565 calories.

Does quinoa or sesame seeds have more carbohydrates?
By weight, quinoa and sesame seeds contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and sesame seed has 25.7g of carbohydrates.

Does quinoa or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 57 times more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and sesame seed has 989mg of calcium.

Does quinoa or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 890% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and sesame seed has 14.8mg of iron.

Does quinoa or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 180% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and sesame seed has 475mg of potassium.

Compare Food