Sesame Seeds vs. Chicken
Nutrition comparison of Sesame Seeds and Cooked Chicken
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
cooked
chicken
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and chicken:
- Both sesame seeds and chicken are high in calories, potassium and protein.
- Chicken has signficantly less carbohydrates than sesame seed.
- Sesame seed has more thiamin and folate, however, chicken contains more pantothenic acid and Vitamin B12.
- Sesame seed has signficantly less cholesterol than chicken.
- Sesame seed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Chicken (Chicken, ground, crumbles, cooked, pan-browned) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and chicken are high in calories. Sesame seed has 199% more calories than chicken - sesame seed has 565 calories per 100 grams and chicken has 189 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for chicken, 49:0:51 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Chicken | |
|---|---|---|
| Protein | 11% | 49% |
| Carbohydrates | 17% | ~ |
| Fat | 72% | 51% |
| Alcohol | ~ | ~ |
carbohydrates
Chicken has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and chicken does not contain significant amounts.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than chicken - sesame seed has 14g of dietary fiber per 100 grams and chicken does not contain significant amounts.
Protein
protein
Both sesame seeds and chicken are high in protein. Chicken has 37% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and chicken has 23.3g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and chicken has 54% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and chicken has 3.1g of saturated fat.
trans fat
Both chicken and sesame seeds are low in trans fat - chicken has 0.09g of trans fat per 100 grams and sesame seed does not contain significant amounts.
cholesterol
Sesame seed has signficantly less cholesterol than chicken - chicken has 107mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Sesame seeds and chicken contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and chicken does not contain significant amounts.
Vitamin E
Chicken has more Vitamin E than sesame seed - chicken has 0.39mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Chicken and sesame seeds contain similar amounts of Vitamin K - chicken has 2.1ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin and folate, however, chicken contains more pantothenic acid and Vitamin B12. Both sesame seeds and chicken contain significant amounts of riboflavin, niacin and Vitamin B6.
| Sesame Seeds | Chicken | |
|---|---|---|
| Thiamin | 0.803 MG | 0.121 MG |
| Riboflavin | 0.251 MG | 0.302 MG |
| Niacin | 4.581 MG | 7.107 MG |
| Pantothenic acid | 0.051 MG | 1.327 MG |
| Vitamin B6 | 0.802 MG | 0.538 MG |
| Folate | 98 UG | 2 UG |
| Vitamin B12 | ~ | 0.51 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 122 times more calcium than chicken - sesame seed has 989mg of calcium per 100 grams and chicken has 8mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 14 times more iron than chicken - sesame seed has 14.8mg of iron per 100 grams and chicken has 0.93mg of iron.
potassium
Both sesame seeds and chicken are high in potassium. Chicken has 43% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and chicken has 677mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than chicken per 100 grams, however, chicken contains more dha and dpa than sesame seed per 100 grams.
| Sesame Seeds | Chicken | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.1 G |
| DHA | ~ | 0.031 G |
| EPA | ~ | 0.008 G |
| DPA | ~ | 0.016 G |
| Total | 0.363 G | 0.155 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than chicken per 100 grams.
| Sesame Seeds | Chicken | |
|---|---|---|
| linoleic acid | 20.654 G | 1.818 G |
| other omega 6 | ~ | 0.02 G |
| Total | 20.654 G | 1.838 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 Chicken (Chicken, ground, crumbles, cooked, pan-browned) .
Sesame Seeds g
()
|
Daily Values (%) |
Cooked Chicken g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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MG % | |
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5% | potassium | 5% |
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MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
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MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
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MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
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G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
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5% | iodine | 5% |
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5% | manganese | 5% |
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MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or chicken contain more calories in 100 grams?Both sesame seeds and chicken are high in calories. Sesame seed has 200% more calories than chicken - sesame seed has 565 calories in 100g and chicken has 189 calories.
Is sesame seeds or chicken better for protein?
Both sesame seeds and chicken are high in protein. Chicken has 40% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and chicken has 23.3g of protein.
Does sesame seeds or chicken contain more calcium?
Sesame seed is a rich source of calcium and it has 122 times more calcium than chicken - sesame seed has 989mg of calcium in 100 grams and chicken has 8mg of calcium.
Does sesame seeds or chicken contain more iron?
Sesame seed is an abundant source of iron and it has 14 times more iron than chicken - sesame seed has 14.8mg of iron in 100 grams and chicken has 0.93mg of iron.
Does sesame seeds or chicken contain more potassium?
Both sesame seeds and chicken are high in potassium. Chicken has 40% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and chicken has 677mg of potassium.