Sesame Seeds vs. Broccoli
Nutrition comparison of Sesame Seeds and Broccoli
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
broccoli
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and broccoli:
- Both sesame seeds and broccoli are high in calcium, dietary fiber and potassium.
- Broccoli has 74% less carbohydrates than sesame seed.
- Broccoli is a great source of Vitamin K.
- Broccoli is an excellent source of Vitamin C.
- Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, broccoli contains more pantothenic acid.
- Sesame seed is an excellent source of iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Broccoli (Broccoli, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and broccoli has 94% less calories than sesame seed - sesame seed has 565 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, sesame seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to broccoli per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for broccoli, 28:65:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Broccoli | |
|---|---|---|
| Protein | 11% | 28% |
| Carbohydrates | 17% | 65% |
| Fat | 72% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 74% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Both sesame seeds and broccoli are high in dietary fiber. Sesame seed has 438% more dietary fiber than broccoli - sesame seed has 14g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Sesame seed has less sugar than broccoli - broccoli has 1.7g 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 501% more protein than broccoli - sesame seed has 17g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and broccoli has 98% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - broccoli has 89.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Broccoli has more Vitamin A than sesame seed - broccoli has 31ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Broccoli has more Vitamin E than sesame seed - broccoli has 0.78mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Broccoli is a great source of Vitamin K and it has more Vitamin K than sesame seed - broccoli has 101.6ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, broccoli contains more pantothenic acid. Both sesame seeds and broccoli contain significant amounts of folate.
| Sesame Seeds | Broccoli | |
|---|---|---|
| Thiamin | 0.803 MG | 0.071 MG |
| Riboflavin | 0.251 MG | 0.117 MG |
| Niacin | 4.581 MG | 0.639 MG |
| Pantothenic acid | 0.051 MG | 0.573 MG |
| Vitamin B6 | 0.802 MG | 0.175 MG |
| Folate | 98 UG | 63 UG |
Minerals
calcium
Both sesame seeds and broccoli are high in calcium. Sesame seed has 20 times more calcium than broccoli - sesame seed has 989mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 19 times more iron than broccoli - sesame seed has 14.8mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both sesame seeds and broccoli are high in potassium. Sesame seed has 50% more potassium than broccoli - sesame seed has 475mg of potassium per 100 grams and broccoli has 316mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Sesame Seeds | Broccoli | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.0215 G |
| Total | 0.363 G | 0.0215 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than broccoli per 100 grams.
| Sesame Seeds | Broccoli | |
|---|---|---|
| linoleic acid | 20.654 G | 0.049 G |
| other omega 6 | ~ | 0.006 G |
| Total | 20.654 G | 0.055 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Broccoli (Broccoli, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Broccoli 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 % |
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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 broccoli contain more calories in 100 grams?Sesame seed is high in calories and broccoli has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and broccoli has 34 calories.
Does sesame seeds or broccoli have more carbohydrates?
By weight, broccoli has 70% fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does sesame seeds or broccoli contain more calcium?
Both sesame seeds and broccoli are high in calcium. Sesame seed has 20 times more calcium than broccoli - sesame seed has 989mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does sesame seeds or broccoli contain more iron?
Sesame seed is an abundant source of iron and it has 19 times more iron than broccoli - sesame seed has 14.8mg of iron in 100 grams and broccoli has 0.73mg of iron.
Does sesame seeds or broccoli contain more potassium?
Both sesame seeds and broccoli are high in potassium. Sesame seed has 50% more potassium than broccoli - sesame seed has 475mg of potassium in 100 grams and broccoli has 316mg of potassium.