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.
Detailed nutritional comparison of banana 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: Banana (Bananas, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Sesame Seeds src

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 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 Banana or Sesame Seeds .

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

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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.