Peanuts vs. Sesame Seeds

Nutrition comparison of Peanuts and Sesame Seeds


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

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

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

  • Both sesame seeds and peanuts are high in calcium, calories, dietary fiber, potassium, protein and saturated fat.
  • Peanut has signficantly more Vitamin E than sesame seed.
  • Sesame seed has more thiamin, however, peanut contains more niacin and pantothenic acid.
  • Sesame seed is an excellent source of iron.
Detailed nutritional comparison of peanuts 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Peanuts src
Image of Sesame Seeds src

Here's an infographic summarizing the nutritional differences between peanuts and sesame seeds. marks particularly rich nutrients.


Calories and Carbs

calories

Both sesame seeds and peanuts are high in calories. Peanut has a little more calories (4%) than sesame seed by weight - sesame seed has 565 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, peanuts is heavier in protein, lighter in carbs and similar to sesame seeds for fat. Peanuts has a macronutrient ratio of 16:13:71 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Peanuts Sesame Seeds
Protein 16% 11%
Carbohydrates 13% 17%
Fat 71% 72%
Alcohol ~ ~

carbohydrates

Sesame seeds and peanuts contain similar amounts carbs - sesame seed has 25.7g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.

dietary fiber

Both sesame seeds and peanuts are high in dietary fiber. Sesame seed has 67% more dietary fiber than peanut - sesame seed has 14g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.

sugar

Sesame seed has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and sesame seed does not contain significant amounts.



Protein

protein

Both sesame seeds and peanuts are high in protein. Peanut has 44% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and peanut has 24.4g of protein.

Fat

saturated fat

Both sesame seeds and peanuts are high in saturated fat. Peanut has 15% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both peanuts and sesame seeds are low in trans fat - peanut has 0.03g of trans fat per 100 grams and sesame seed does not contain significant amounts.

Vitamins

Vitamin A

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

Vitamin E

Peanut has signficantly more Vitamin E than sesame seed - peanut has 4.9mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

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

Peanuts Sesame Seeds
Thiamin 0.152 MG 0.803 MG
Riboflavin 0.197 MG 0.251 MG
Niacin 14.355 MG 4.581 MG
Pantothenic acid 1.011 MG 0.051 MG
Vitamin B6 0.466 MG 0.802 MG
Folate 97 UG 98 UG

Minerals

calcium

Both sesame seeds and peanuts are high in calcium. Sesame seed has 16 times more calcium than peanut - sesame seed has 989mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Sesame seed is an excellent source of iron and it has 834% more iron than peanut - sesame seed has 14.8mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Both sesame seeds and peanuts are high in potassium. Peanut has 33% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and peanut has 634mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Peanuts Sesame Seeds
alpha linoleic acid 0.026 G 0.363 G
Total 0.026 G 0.363 G

omega 6s

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

Peanuts Sesame Seeds
other omega 6 0.004 G ~
linoleic acid 9.715 G 20.654 G
Total 9.719 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: Peanuts (Peanuts, all types, dry-roasted, without salt) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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