Sesame Seeds vs. Garlic

Nutrition comparison of Sesame Seeds and Garlic


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sesame seeds versus garlic (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sesame seeds and garlic:

  • Both garlic and sesame seeds are high in calcium, calories, dietary fiber and potassium.
  • Garlic is an excellent source of Vitamin C.
  • Sesame seed has more thiamin, riboflavin, niacin and folate, however, garlic contains more pantothenic acid.
  • Sesame seed is an excellent source of iron and protein.
Detailed nutritional comparison of sesame seeds and garlic 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Garlic (Garlic, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Seeds src
Image of Garlic src

Calories and Carbs

calories

Both garlic and sesame seeds are high in calories. Sesame seed has 279% more calories than garlic - garlic has 149 calories per 100 grams and sesame seed has 565 calories.

For macronutrient ratios, sesame seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for garlic, 16:82:3 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Seeds Garlic
Protein 11% 16%
Carbohydrates 17% 82%
Fat 72% 3%
Alcohol ~ ~

carbohydrates

Garlic is high in carbohydrates and sesame seed has 22% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.

dietary fiber

Both garlic and sesame seeds are high in dietary fiber. Sesame seed has 567% more dietary fiber than garlic - garlic has 2.1g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

sugar

Garlic and sesame seeds contain similar amounts of sugar - garlic has 1g 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 167% more protein than garlic - garlic has 6.4g of protein per 100 grams and sesame seed has 17g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and garlic has 99% less saturated fat than sesame seed - garlic has 0.09g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.

Vitamins

Vitamin C

Garlic is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - garlic has 31.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

Sesame seeds and garlic contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and garlic does not contain significant amounts.

Vitamin E

Garlic and sesame seeds contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Garlic and sesame seeds contain similar amounts of Vitamin K - garlic has 1.7ug 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 folate, however, garlic contains more pantothenic acid. Both sesame seeds and garlic contain significant amounts of Vitamin B6.

Sesame Seeds Garlic
Thiamin 0.803 MG 0.2 MG
Riboflavin 0.251 MG 0.11 MG
Niacin 4.581 MG 0.7 MG
Pantothenic acid 0.051 MG 0.596 MG
Vitamin B6 0.802 MG 1.235 MG
Folate 98 UG 3 UG

Minerals

calcium

Both garlic and sesame seeds are high in calcium. Sesame seed has 446% more calcium than garlic - garlic has 181mg of calcium per 100 grams and sesame seed has 989mg of calcium.

iron

Sesame seed is an excellent source of iron and it has 768% more iron than garlic - garlic has 1.7mg of iron per 100 grams and sesame seed has 14.8mg of iron.

potassium

Both garlic and sesame seeds are high in potassium. Sesame seed has 18% more potassium than garlic - garlic has 401mg of potassium per 100 grams and sesame seed has 475mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than garlic per 100 grams.

Sesame Seeds Garlic
alpha linoleic acid 0.363 G 0.02 G
Total 0.363 G 0.02 G

omega 6s

Comparing omega-6 fatty acids, sesame seed has more linoleic acid than garlic per 100 grams.

Sesame Seeds Garlic
linoleic acid 20.654 G 0.229 G
Total 20.654 G 0.229 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 Sesame Seeds or Garlic .

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

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FAQ

Does garlic or sesame seeds contain more calories in 100 grams?
Both garlic and sesame seeds are high in calories. Sesame seed has 280% more calories than garlic - garlic has 149 calories in 100g and sesame seed has 565 calories.

Does garlic or sesame seeds have more carbohydrates?
By weight, garlic is high in carbohydrates and sesame seed has 20% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and sesame seed has 25.7g of carbohydrates.

Does garlic or sesame seeds contain more calcium?
Both garlic and sesame seeds are high in calcium. Sesame seed has 450% more calcium than garlic - garlic has 181mg of calcium in 100 grams and sesame seed has 989mg of calcium.

Does garlic or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 770% more iron than garlic - garlic has 1.7mg of iron in 100 grams and sesame seed has 14.8mg of iron.

Does garlic or sesame seeds contain more potassium?
Both garlic and sesame seeds are high in potassium. Sesame seed has 20% more potassium than garlic - garlic has 401mg of potassium in 100 grams and sesame seed has 475mg of potassium.