Avocado vs. Sesame Seeds
Nutrition comparison of Avocado and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and sesame seeds:
- Both sesame seeds and avocado are high in calories, dietary fiber and potassium.
- Avocado has 66% less carbohydrates than sesame seed.
- Avocado has signficantly more Vitamin C than sesame seed.
- Sesame seed has more thiamin, niacin and Vitamin B6, however, avocado contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and avocado are high in calories. Sesame seed has 238% more calories than avocado - sesame seed has 565 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, heavier in fat and similar to sesame seeds for carbs. Avocado has a macronutrient ratio of 4:19:77 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Sesame Seeds | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 19% | 17% |
| Fat | 77% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Avocado has 66% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Both sesame seeds and avocado are high in dietary fiber. Sesame seed has 106% more dietary fiber than avocado - sesame seed has 14g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Avocado and sesame seeds contain similar amounts of sugar - avocado has 0.3g 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 765% more protein than avocado - sesame seed has 17g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and avocado has 68% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than sesame seed - avocado has 8.8mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than sesame seed - avocado has 7ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Avocado has more Vitamin E than sesame seed - avocado has 2mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Avocado has more Vitamin K than sesame seed - avocado has 21ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin and Vitamin B6, however, avocado contains more pantothenic acid. Both avocado and sesame seeds contain significant amounts of riboflavin and folate.
| Avocado | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.075 MG | 0.803 MG |
| Riboflavin | 0.143 MG | 0.251 MG |
| Niacin | 1.912 MG | 4.581 MG |
| Pantothenic acid | 1.463 MG | 0.051 MG |
| Vitamin B6 | 0.287 MG | 0.802 MG |
| Folate | 89 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 75 times more calcium than avocado - sesame seed has 989mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 23 times more iron than avocado - sesame seed has 14.8mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Both sesame seeds and avocado are high in potassium. Sesame seed is very similar to sesame seed for potassium - sesame seed has 475mg of potassium per 100 grams and avocado has 507mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Avocado | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.363 G |
| Total | 0.125 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than avocado per 100 grams.
| Avocado | Sesame Seeds | |
|---|---|---|
| linoleic acid | 1.674 G | 20.654 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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: Avocado (Avocados, raw, California) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Avocado 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 sesame seeds or avocado contain more calories in 100 grams?Both sesame seeds and avocado are high in calories. Sesame seed has 240% more calories than avocado - sesame seed has 565 calories in 100g and avocado has 167 calories.
Does sesame seeds or avocado contain more calcium?
Sesame seed is a rich source of calcium and it has 75 times more calcium than avocado - sesame seed has 989mg of calcium in 100 grams and avocado has 13mg of calcium.
Does sesame seeds or avocado contain more iron?
Sesame seed is an abundant source of iron and it has 23 times more iron than avocado - sesame seed has 14.8mg of iron in 100 grams and avocado has 0.61mg of iron.
Does sesame seeds or avocado contain more potassium?
Both sesame seeds and avocado are high in potassium. Sesame seed is very similar to sesame seed for potassium - sesame seed has 475mg of potassium in 100 grams and avocado has 507mg of potassium.