Mushroom vs. Sesame Seeds

Nutrition comparison of Mushroom and Sesame Seeds

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

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

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

  • Both sesame seeds and mushroom are high in potassium.
  • Mushroom has signficantly less carbohydrates than sesame seed.
  • Sesame seed has more thiamin, Vitamin B6 and folate, however, mushroom contains more pantothenic acid and Vitamin B12.
  • Sesame seed is an excellent source of calcium, dietary fiber, iron and protein.
Detailed nutritional comparison of mushroom and sesame seeds 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: Mushroom (Mushrooms, white, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.

Image of Mushroom src
Image of Sesame Seeds src

Calories and Carbs

calories

Sesame seed is high in calories and mushroom has 96% less calories than sesame seed - sesame seed has 565 calories per 100 grams and mushroom has 22 calories.

For macronutrient ratios, mushroom is much heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Mushroom has a macronutrient ratio of 44:47:9 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Sesame Seeds
Protein 44% 11%
Carbohydrates 47% 17%
Fat 9% 72%
Alcohol ~ ~

carbohydrates

Mushroom has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.

dietary fiber

Sesame seed is an excellent source of dietary fiber and it has 13 times more dietary fiber than mushroom - sesame seed has 14g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.

sugar

Sesame seed has less sugar than mushroom - mushroom has 2g 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 449% more protein than mushroom - sesame seed has 17g of protein per 100 grams and mushroom has 3.1g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and mushroom has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.

Vitamins

Vitamin C

Mushroom has more Vitamin C than sesame seed - mushroom has 2.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

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

Vitamin D

Mushroom has more Vitamin D than sesame seed - mushroom has 7iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.

Vitamin E

Mushroom and sesame seeds contain similar amounts of Vitamin E - mushroom has 0.01mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more thiamin, Vitamin B6 and folate, however, mushroom contains more pantothenic acid and Vitamin B12. Both mushroom and sesame seeds contain significant amounts of riboflavin and niacin.

Mushroom Sesame Seeds
Thiamin 0.081 MG 0.803 MG
Riboflavin 0.402 MG 0.251 MG
Niacin 3.607 MG 4.581 MG
Pantothenic acid 1.497 MG 0.051 MG
Vitamin B6 0.104 MG 0.802 MG
Folate 17 UG 98 UG
Vitamin B12 0.04 UG ~

Minerals

calcium

Sesame seed is an excellent source of calcium and it has 328 times more calcium than mushroom - sesame seed has 989mg of calcium per 100 grams and mushroom has 3mg of calcium.

iron

Sesame seed is an excellent source of iron and it has 28 times more iron than mushroom - sesame seed has 14.8mg of iron per 100 grams and mushroom has 0.5mg of iron.

potassium

Both sesame seeds and mushroom are high in potassium. Sesame seed has 49% more potassium than mushroom - sesame seed has 475mg of potassium per 100 grams and mushroom has 318mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Mushroom Sesame Seeds
linoleic acid 0.16 G 20.654 G
Total 0.16 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: Mushroom (Mushrooms, white, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Mushroom 70g

( cup, pieces or slices )
Daily Values (%)

Sesame Seeds 28g

( oz )
15KCAL 1%
calories 967%
160KCAL 8%
2.3G 1%
carbohydrates 217%
7.3G 3%
0.7G 3%
dietary fiber 471%
4G 16%
1.4G >999% sugar
0.24G 0.4%
total fat >999%
14G 21%
0.03G 0.2%
saturated fat >999%
1.9G 11%
monounsaturated fat >999% 5.1G
0.11G polyunsaturated fat >999% 6G
3.5MG 0.2%
13% sodium
3.1MG 0.2%
Vitamins and Minerals
Vitamin A >999%
0.77UG 0.1%
1.5MG 2%
>999% Vitamin C
4.9IU 1%
>999% Vitamin D
2.1MG 0.2%
calcium >999%
280MG 28%
0.35MG 2%
iron >999%
4.2MG 23%
6.3MG 2%
magnesium >999%
101MG 33%
223MG 10%
65% potassium
135MG 6%
0.06MG 5%
thiamin (Vit B1) 283%
0.23MG 21%
0.28MG 26%
300% riboflavin (Vit B2)
0.07MG 7%
2.5MG 18%
92% niacin (Vit B3)
1.3MG 9%
0.07MG 6%
Vitamin B6 228%
0.23MG 18%
1MG 21%
>999% pantothenic acid (Vit B5)
0.01MG 0.3%
12UG 3%
folate (Vit B9) 133%
28UG 7%
0.03UG 1%
>999% Vitamin B12
>999% Vitamin E
2.2G 4%
protein 118%
4.8G 10%
12MG 3%
>999% choline
0.22MG 19%
copper 218%
0.7MG 58%
0.03MG 2%
manganese >999%
0.71MG 39%
60MG 9%
phosphorus 202%
181MG 26%
6.5UG 12%
selenium 51%
9.8UG 18%
0.36MG 5%
zinc 455%
2MG 25%
65G >999% Water 0.94G


NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, biotin (Vit B7), Vitamin K, cholesterol, trans fat.

FAQ

Does sesame seeds or mushroom contain more calories in 100 grams?
Sesame seed is high in calories and mushroom has 100% less calories than sesame seed - sesame seed has 565 calories in 100g and mushroom has 22 calories.

Is sesame seeds or mushroom better for protein?
Sesame seed is a fantastic source of protein and it has 450% more protein than mushroom - sesame seed has 17g of protein per 100 grams and mushroom has 3.1g of protein.

Does sesame seeds or mushroom have more carbohydrates?
By weight, mushroom has signficantly fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and mushroom has 3.3g of carbohydrates.

Does sesame seeds or mushroom contain more calcium?
Sesame seed is a rich source of calcium and it has 328 times more calcium than mushroom - sesame seed has 989mg of calcium in 100 grams and mushroom has 3mg of calcium.

Does sesame seeds or mushroom contain more iron?
Sesame seed is an abundant source of iron and it has 28 times more iron than mushroom - sesame seed has 14.8mg of iron in 100 grams and mushroom has 0.5mg of iron.

Does sesame seeds or mushroom contain more potassium?
Both sesame seeds and mushroom are high in potassium. Sesame seed has 50% more potassium than mushroom - sesame seed has 475mg of potassium in 100 grams and mushroom has 318mg of potassium.