Banana vs. Sesame Seeds
Nutrition comparison of Banana and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and sesame seeds:
- Both sesame seeds and banana are high in dietary fiber and potassium.
- Banana has signficantly more Vitamin C than sesame seed.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, banana contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Banana (Bananas, 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 banana has 84% less calories than sesame seed - sesame seed has 565 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Banana has a macronutrient ratio of 5:93:3 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Sesame Seeds | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 93% | 17% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame seeds and banana contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Both sesame seeds and banana are high in dietary fiber. Sesame seed has 438% more dietary fiber than banana - sesame seed has 14g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Sesame seed has less sugar than banana - banana has 12.2g 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 14 times more protein than banana - sesame seed has 17g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and banana has 98% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Banana has signficantly more Vitamin C than sesame seed - banana has 8.7mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Banana and sesame seeds contain similar amounts of Vitamin A - banana has 3ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Banana and sesame seeds contain similar amounts of Vitamin E - banana has 0.1mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Banana and sesame seeds contain similar amounts of Vitamin K - banana has 0.5ug 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, banana contains more pantothenic acid.
| Banana | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.031 MG | 0.803 MG |
| Riboflavin | 0.073 MG | 0.251 MG |
| Niacin | 0.665 MG | 4.581 MG |
| Pantothenic acid | 0.334 MG | 0.051 MG |
| Vitamin B6 | 0.367 MG | 0.802 MG |
| Folate | 20 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 196 times more calcium than banana - sesame seed has 989mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 55 times more iron than banana - sesame seed has 14.8mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Both sesame seeds and banana are high in potassium. Sesame seed has 33% more potassium than banana - sesame seed has 475mg of potassium per 100 grams and banana has 358mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.363 G |
| Total | 0.027 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than banana per 100 grams.
| Banana | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.046 G | 20.654 G |
| Total | 0.046 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: Banana (Bananas, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Banana 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 banana contain more calories in 100 grams?Sesame seed is high in calories and banana has 80% less calories than sesame seed - sesame seed has 565 calories in 100g and banana has 89 calories.
Does sesame seeds or banana have more carbohydrates?
By weight, sesame seeds and banana contain similar amounts of carbs - sesame seed has 25.7g of carbs for 100g and banana has 22.8g of carbohydrates.
Does sesame seeds or banana contain more calcium?
Sesame seed is a rich source of calcium and it has 196 times more calcium than banana - sesame seed has 989mg of calcium in 100 grams and banana has 5mg of calcium.
Does sesame seeds or banana contain more iron?
Sesame seed is an abundant source of iron and it has 55 times more iron than banana - sesame seed has 14.8mg of iron in 100 grams and banana has 0.26mg of iron.
Does sesame seeds or banana contain more potassium?
Both sesame seeds and banana are high in potassium. Sesame seed has 30% more potassium than banana - sesame seed has 475mg of potassium in 100 grams and banana has 358mg of potassium.