Peanut Butter vs. Sesame Seeds

Nutrition comparison of Peanut Butter and Sesame Seeds

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

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

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

  • Both sesame seeds and peanut butter are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
  • Peanut butter has signficantly more Vitamin E than sesame seed.
  • Sesame seed has more thiamin and riboflavin, however, peanut butter contains more niacin and pantothenic acid.
  • Sesame seed is an excellent source of iron.
Detailed nutritional comparison of peanut butter 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: Peanut Butter (Peanut butter, chunk style, with salt) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.

Image of Peanut Butter src
Image of Sesame Seeds src

Calories and Carbs

calories

Both sesame seeds and peanut butter are high in calories. Peanut butter has a little more calories (4%) than sesame seed by weight - sesame seed has 565 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, peanut butter is heavier in protein and similar to sesame seeds for carbs and fat. Peanut butter has a macronutrient ratio of 15:14:71 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanut Butter Sesame Seeds
Protein 15% 11%
Carbohydrates 14% 17%
Fat 71% 72%
Alcohol ~ ~

carbohydrates

Sesame seeds and peanut butter contain similar amounts of carbs - sesame seed has 25.7g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

dietary fiber

Both sesame seeds and peanut butter are high in dietary fiber. Sesame seed has 75% more dietary fiber than peanut butter - sesame seed has 14g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

Sesame seed has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and sesame seed does not contain significant amounts.

Protein

protein

Both sesame seeds and peanut butter are high in protein. Peanut butter has 42% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Both sesame seeds and peanut butter are high in saturated fat. Sesame seed is very similar to sesame seed for saturated fat - sesame seed has 6.7g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Peanut butter has signficantly more Vitamin E than sesame seed - peanut butter has 6.3mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Peanut butter and sesame seeds contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

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

Peanut Butter Sesame Seeds
Thiamin 0.106 MG 0.803 MG
Riboflavin 0.111 MG 0.251 MG
Niacin 13.696 MG 4.581 MG
Pantothenic acid 1.118 MG 0.051 MG
Vitamin B6 0.418 MG 0.802 MG
Folate 92 UG 98 UG

Minerals

calcium

Both sesame seeds and peanut butter are high in calcium. Sesame seed has 20 times more calcium than peanut butter - sesame seed has 989mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Sesame seed is an excellent source of iron and it has 677% more iron than peanut butter - sesame seed has 14.8mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Both sesame seeds and peanut butter are high in potassium. Peanut butter has 57% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and peanut butter has 745mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Peanut Butter Sesame Seeds
alpha linoleic acid 0.078 G 0.363 G
Total 0.078 G 0.363 G

omega 6s

Comparing omega-6 fatty acids, both peanut butter and sesame seeds contain significant amounts of linoleic acid.

Peanut Butter Sesame Seeds
other omega 6 0.64 G ~
linoleic acid 13.854 G 20.654 G
Total 14.494 G 20.654 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 Peanut Butter or Sesame Seeds .

Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Peanut Butter 100g

( 100 g )
Daily Values (%)

Sesame Seeds 100g

( 100 g )
589KCAL 30%
4% calories
565KCAL 28%
22G 9%
carbohydrates 18%
26G 10%
8G 32%
dietary fiber 75%
14G 56%
8.4G >999% sugar
50G 78%
4% total fat
48G 75%
7.6G 42%
13% saturated fat
6.7G 37%
23G 28% monounsaturated fat 18G
14G polyunsaturated fat 50% 21G
486MG 32%
>999% sodium
11MG 1%
Vitamins and Minerals
Vitamin A >999%
2.7UG 0.4%
45MG 5%
calcium >999%
989MG 99%
1.9MG 11%
iron 689%
15MG 82%
160MG 52%
magnesium 122%
356MG 115%
745MG 32%
57% potassium
475MG 21%
0.11MG 10%
thiamin (Vit B1) 627%
0.8MG 73%
0.11MG 10%
riboflavin (Vit B2) 127%
0.25MG 23%
14MG 98%
204% niacin (Vit B3)
4.6MG 33%
0.42MG 32%
Vitamin B6 90%
0.8MG 62%
1.1MG 22%
>999% pantothenic acid (Vit B5)
0.05MG 1%
92UG 23%
folate (Vit B9) 7%
98UG 25%
6.3MG 42%
>999% Vitamin E
0.5UG 1%
>999% Vitamin K
24G 48%
41% protein
17G 34%
61MG 14%
>999% choline
0.58MG 48%
copper 331%
2.5MG 206%
3.1UG 0.1%
>999% fluoride
1.8MG 100%
manganese 39%
2.5MG 139%
319MG 46%
phosphorus 100%
638MG 91%
8.2UG 15%
selenium 315%
34UG 63%
2.8MG 35%
zinc 157%
7.2MG 90%
1.1G Water 200% 3.3G
4.9G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does sesame seeds or peanut butter contain more calories in 100 grams?
Both sesame seeds and peanut butter are high in calories. Peanut butter has a little more calories ( 0%) than sesame seed by weight - sesame seed has 565 calories in 100g and peanut butter has 589 calories.

Does sesame seeds or peanut butter contain more calcium?
Both sesame seeds and peanut butter are high in calcium. Sesame seed has 20 times more calcium than peanut butter - sesame seed has 989mg of calcium in 100 grams and peanut butter has 45mg of calcium.

Does sesame seeds or peanut butter contain more iron?
Sesame seed is an abundant source of iron and it has 680% more iron than peanut butter - sesame seed has 14.8mg of iron in 100 grams and peanut butter has 1.9mg of iron.

Does sesame seeds or peanut butter contain more potassium?
Both sesame seeds and peanut butter are high in potassium. Peanut butter has 60% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and peanut butter has 745mg of potassium.