Mango vs. Sesame Seeds
Nutrition comparison of Mango and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mango
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mango and sesame seeds:
- Mango is an excellent source of Vitamin C.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, mango contains more pantothenic acid.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Mango (Mangos, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and mango has 89% less calories than sesame seed - mango has 60 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, mango is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Mango has a macronutrient ratio of 5:90:5 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mango | Sesame Seeds | |
|---|---|---|
| Protein | 5% | 11% |
| Carbohydrates | 90% | 17% |
| Fat | 5% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Mango has 42% less carbohydrates than sesame seed - mango has 15g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 775% more dietary fiber than mango - mango has 1.6g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than mango - mango has 13.7g 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 19 times more protein than mango - mango has 0.82g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and mango has 99% less saturated fat than sesame seed - mango has 0.09g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Mango is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - mango has 36.4mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Mango has more Vitamin A than sesame seed - mango has 54ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Mango has more Vitamin E than sesame seed - mango has 0.9mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Mango and sesame seeds contain similar amounts of Vitamin K - mango has 4.2ug 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, mango contains more pantothenic acid.
| Mango | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.028 MG | 0.803 MG |
| Riboflavin | 0.038 MG | 0.251 MG |
| Niacin | 0.669 MG | 4.581 MG |
| Pantothenic acid | 0.197 MG | 0.051 MG |
| Vitamin B6 | 0.119 MG | 0.802 MG |
| Folate | 43 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 88 times more calcium than mango - mango has 11mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 91 times more iron than mango - mango has 0.16mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 183% more potassium than mango - mango has 168mg 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 mango per 100 grams.
| Mango | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.051 G | 0.363 G |
| Total | 0.051 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than mango per 100 grams.
| Mango | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.019 G | 20.654 G |
| Total | 0.019 G | 20.654 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: Mango (Mangos, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Mango g
()
|
Daily Values (%) |
Sesame Seeds 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 % |
|
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 mango or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and mango has 90% less calories than sesame seed - mango has 60 calories in 100g and sesame seed has 565 calories.
Does mango or sesame seeds have more carbohydrates?
By weight, mango has 40% fewer carbohydrates than sesame seed - mango has 15g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does mango or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 88 times more calcium than mango - mango has 11mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does mango or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 91 times more iron than mango - mango has 0.16mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does mango or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 180% more potassium than mango - mango has 168mg of potassium in 100 grams and sesame seed has 475mg of potassium.