Orange vs. Sesame Seeds
Nutrition comparison of Orange and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and sesame seeds:
- Both orange and sesame seeds are high in calcium and dietary fiber.
- Orange has 55% less carbohydrates than sesame seed.
- Orange is an excellent source of Vitamin C.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, orange contains more pantothenic acid.
- Sesame seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) 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 orange has 92% less calories than sesame seed - orange has 46 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, orange is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Orange has a macronutrient ratio of 6:91:4 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Sesame Seeds | |
|---|---|---|
| Protein | 6% | 11% |
| Carbohydrates | 91% | 17% |
| Fat | 4% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Orange has 55% less carbohydrates than sesame seed - orange has 11.5g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both orange and sesame seeds are high in dietary fiber. Sesame seed has 483% more dietary fiber than orange - orange has 2.4g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than orange - orange has 9.1g 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 23 times more protein than orange - orange has 0.7g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and orange has 100% less saturated fat than sesame seed - orange has 0.03g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - orange has 45mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Orange has more Vitamin A than sesame seed - orange has 11ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Orange and sesame seeds contain similar amounts of Vitamin E - orange has 0.18mg of Vitamin E 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, orange contains more pantothenic acid.
| Orange | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.1 MG | 0.803 MG |
| Riboflavin | 0.04 MG | 0.251 MG |
| Niacin | 0.4 MG | 4.581 MG |
| Pantothenic acid | 0.25 MG | 0.051 MG |
| Vitamin B6 | 0.051 MG | 0.802 MG |
| Folate | 17 UG | 98 UG |
Minerals
calcium
Both orange and sesame seeds are high in calcium. Sesame seed has 22 times more calcium than orange - orange has 43mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 163 times more iron than orange - orange has 0.09mg 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 181% more potassium than orange - orange has 169mg 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 orange per 100 grams.
| Orange | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.363 G |
| Total | 0.011 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than orange per 100 grams.
| Orange | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.031 G | 20.654 G |
| Total | 0.031 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: Orange (Oranges, raw, Florida) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Orange 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 % |
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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 orange or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and orange has 90% less calories than sesame seed - orange has 46 calories in 100g and sesame seed has 565 calories.
Does orange or sesame seeds have more carbohydrates?
By weight, orange has 60% fewer carbohydrates than sesame seed - orange has 11.5g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does orange or sesame seeds contain more calcium?
Both orange and sesame seeds are high in calcium. Sesame seed has 22 times more calcium than orange - orange has 43mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does orange or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 163 times more iron than orange - orange has 0.09mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does orange or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 180% more potassium than orange - orange has 169mg of potassium in 100 grams and sesame seed has 475mg of potassium.