Sesame Seeds vs. Ginger
Nutrition comparison of Sesame Seeds and Ginger
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
ginger
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and ginger:
- Both sesame seeds and ginger are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more thiamin and folate, however, ginger contains more niacin and pantothenic acid.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Ginger (Spices, ginger, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and ginger are high in calories. Sesame seed has 69% more calories than ginger - sesame seed has 565 calories per 100 grams and ginger has 335 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to ginger for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for ginger, 11:80:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Ginger | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 17% | 80% |
| Fat | 72% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Ginger is high in carbohydrates and sesame seed has 64% less carbohydrates than ginger - sesame seed has 25.7g of total carbs per 100 grams and ginger has 71.6g of carbohydrates.
dietary fiber
Both sesame seeds and ginger are high in dietary fiber. Sesame seed is very similar to sesame seed for dietary fiber - sesame seed has 14g of dietary fiber per 100 grams and ginger has 14.1g of dietary fiber.
sugar
Sesame seed has less sugar than ginger - ginger has 3.4g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and ginger are high in protein. Sesame seed has 89% more protein than ginger - sesame seed has 17g of protein per 100 grams and ginger has 9g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and ginger has 61% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and ginger has 2.6g of saturated fat.
Vitamins
Vitamin C
Ginger has more Vitamin C than sesame seed - ginger has 0.7mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Ginger and sesame seeds contain similar amounts of Vitamin A - ginger has 2ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Ginger and sesame seeds contain similar amounts of Vitamin K - ginger has 0.8ug 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, ginger contains more niacin and pantothenic acid. Both sesame seeds and ginger contain significant amounts of riboflavin and Vitamin B6.
| Sesame Seeds | Ginger | |
|---|---|---|
| Thiamin | 0.803 MG | 0.046 MG |
| Riboflavin | 0.251 MG | 0.17 MG |
| Niacin | 4.581 MG | 9.62 MG |
| Pantothenic acid | 0.051 MG | 0.477 MG |
| Vitamin B6 | 0.802 MG | 0.626 MG |
| Folate | 98 UG | 13 UG |
Minerals
calcium
Both sesame seeds and ginger are high in calcium. Sesame seed has 768% more calcium than ginger - sesame seed has 989mg of calcium per 100 grams and ginger has 114mg of calcium.
iron
Both sesame seeds and ginger are high in iron. Ginger has 34% more iron than sesame seed - sesame seed has 14.8mg of iron per 100 grams and ginger has 19.8mg of iron.
potassium
Both sesame seeds and ginger are high in potassium. Ginger has 178% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and ginger has 1320mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sesame seeds and ginger contain significant amounts of alpha linoleic acid (ALA).
| Sesame Seeds | Ginger | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.223 G |
| Total | 0.363 G | 0.223 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than ginger per 100 grams.
| Sesame Seeds | Ginger | |
|---|---|---|
| linoleic acid | 20.654 G | 0.706 G |
| Total | 20.654 G | 0.706 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 Ginger (Spices, ginger, ground) .
Sesame Seeds g
()
|
Daily Values (%) |
Ginger g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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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 ginger contain more calories in 100 grams?Both sesame seeds and ginger are high in calories. Sesame seed has 70% more calories than ginger - sesame seed has 565 calories in 100g and ginger has 335 calories.
Does sesame seeds or ginger have more carbohydrates?
By weight, ginger is high in carbohydrates and sesame seed has 60% fewer carbohydrates than ginger - sesame seed has 25.7g of carbs for 100g and ginger has 71.6g of carbohydrates.
Does sesame seeds or ginger contain more calcium?
Both sesame seeds and ginger are high in calcium. Sesame seed has 770% more calcium than ginger - sesame seed has 989mg of calcium in 100 grams and ginger has 114mg of calcium.
Does sesame seeds or ginger contain more iron?
Both sesame seeds and ginger are high in iron. Ginger has 30% more iron than sesame seed - sesame seed has 14.8mg of iron in 100 grams and ginger has 19.8mg of iron.
Does sesame seeds or ginger contain more potassium?
Both sesame seeds and ginger are high in potassium. Ginger has 180% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and ginger has 1320mg of potassium.