Raisins vs. Sesame Seeds

Nutrition comparison of Raisins and Sesame Seeds


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

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

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

  • Both raisins and sesame seeds are high in calories, dietary fiber, iron and potassium.
  • Sesame seed has more thiamin, niacin, Vitamin B6 and folate.
  • Sesame seed is an excellent source of calcium and protein.
Detailed nutritional comparison of raisins 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: Raisins (Raisins, seeded) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Raisins src
Image of Sesame Seeds src

Calories and Carbs

calories

Both raisins and sesame seeds are high in calories. Sesame seed has 91% more calories than raisin - raisin has 296 calories per 100 grams and sesame seed has 565 calories.

For macronutrient ratios, raisins is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Raisins has a macronutrient ratio of 3:96:1 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Raisins Sesame Seeds
Protein 3% 11%
Carbohydrates 96% 17%
Fat 1% 72%
Alcohol ~ ~

carbohydrates

Raisin is high in carbohydrates and sesame seed has 67% less carbohydrates than raisin - raisin has 78.5g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.

dietary fiber

Both raisins and sesame seeds are high in dietary fiber. Sesame seed has 106% more dietary fiber than raisin - raisin has 6.8g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

Protein

protein

Sesame seed is an excellent source of protein and it has 573% more protein than raisin - raisin has 2.5g of protein per 100 grams and sesame seed has 17g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and raisin has 97% less saturated fat than sesame seed - raisin has 0.18g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.

Vitamins

Vitamin C

Raisin has more Vitamin C than sesame seed - raisin has 5.4mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

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

The B Vitamins

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

Raisins Sesame Seeds
Thiamin 0.112 MG 0.803 MG
Riboflavin 0.182 MG 0.251 MG
Niacin 1.114 MG 4.581 MG
Pantothenic acid 0.045 MG 0.051 MG
Vitamin B6 0.188 MG 0.802 MG
Folate 3 UG 98 UG

Minerals

calcium

Sesame seed is an excellent source of calcium and it has 34 times more calcium than raisin - raisin has 28mg of calcium per 100 grams and sesame seed has 989mg of calcium.

iron

Both raisins and sesame seeds are high in iron. Sesame seed has 470% more iron than raisin - raisin has 2.6mg of iron per 100 grams and sesame seed has 14.8mg of iron.

potassium

Both raisins and sesame seeds are high in potassium. Raisin has 74% more potassium than sesame seed - raisin has 825mg 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 raisin per 100 grams.

Raisins Sesame Seeds
alpha linoleic acid 0.037 G 0.363 G
Total 0.037 G 0.363 G

omega 6s

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

Raisins Sesame Seeds
linoleic acid 0.122 G 20.654 G
Total 0.122 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 Raisins or Sesame Seeds .

Note: The specific food items compared are: Raisins (Raisins, seeded) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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FAQ

Does raisins or sesame seeds contain more calories in 100 grams?
Both raisins and sesame seeds are high in calories. Sesame seed has 90% more calories than raisin - raisin has 296 calories in 100g and sesame seed has 565 calories.

Does raisins or sesame seeds have more carbohydrates?
By weight, raisin is high in carbohydrates and sesame seed has 70% fewer carbohydrates than raisin - raisin has 78.5g of carbs for 100g and sesame seed has 25.7g of carbohydrates.

Does raisins or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 34 times more calcium than raisin - raisin has 28mg of calcium in 100 grams and sesame seed has 989mg of calcium.

Does raisins or sesame seeds contain more iron?
Both raisins and sesame seeds are high in iron. Sesame seed has 470% more iron than raisin - raisin has 2.6mg of iron in 100 grams and sesame seed has 14.8mg of iron.

Does raisins or sesame seeds contain more potassium?
Both raisins and sesame seeds are high in potassium. Raisin has 70% more potassium than sesame seed - raisin has 825mg of potassium in 100 grams and sesame seed has 475mg of potassium.