Salmon vs. Sesame Seeds
Nutrition comparison of Salmon and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
salmon
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in salmon and sesame seeds:
- Both sesame seeds and salmon are high in calories, potassium and protein.
- Salmon has signficantly less carbohydrates than sesame seed.
- Salmon is an excellent source of Vitamin D.
- Sesame seed has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of calcium, dietary fiber and iron.
USDA sources for nutritional information: Salmon (Fish, salmon, pink, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and salmon are high in calories. Sesame seed has 345% more calories than salmon - sesame seed has 565 calories per 100 grams and salmon has 127 calories.
For macronutrient ratios, salmon is much heavier in protein, lighter in carbs and much lighter in fat compared to sesame seeds per calorie. Salmon has a macronutrient ratio of 67:0:33 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Salmon | Sesame Seeds | |
|---|---|---|
| Protein | 67% | 11% |
| Carbohydrates | ~ | 17% |
| Fat | 33% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Salmon has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and salmon does not contain significant amounts.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than salmon - sesame seed has 14g of dietary fiber per 100 grams and salmon does not contain significant amounts.
Protein
protein
Both sesame seeds and salmon are high in protein. Salmon has 21% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and salmon has 20.5g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and salmon has 88% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and salmon has 0.81g of saturated fat.
trans fat
Both salmon and sesame seeds are low in trans fat - salmon has 0.03g of trans fat per 100 grams and sesame seed does not contain significant amounts.
cholesterol
Sesame seed has less cholesterol than salmon - salmon has 46mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Salmon has more Vitamin A than sesame seed - salmon has 35ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Salmon is an excellent source of Vitamin D and it has more Vitamin D than sesame seed - salmon has 435iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Salmon has more Vitamin E than sesame seed - salmon has 0.4mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Salmon and sesame seeds contain similar amounts of Vitamin K - salmon has 0.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin and folate, however, salmon contains more pantothenic acid and Vitamin B12. Both salmon and sesame seeds contain significant amounts of niacin and Vitamin B6.
| Salmon | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.08 MG | 0.803 MG |
| Riboflavin | 0.105 MG | 0.251 MG |
| Niacin | 7.995 MG | 4.581 MG |
| Pantothenic acid | 1.03 MG | 0.051 MG |
| Vitamin B6 | 0.611 MG | 0.802 MG |
| Folate | 4 UG | 98 UG |
| Vitamin B12 | 4.15 UG | ~ |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 140 times more calcium than salmon - sesame seed has 989mg of calcium per 100 grams and salmon has 7mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 37 times more iron than salmon - sesame seed has 14.8mg of iron per 100 grams and salmon has 0.38mg of iron.
potassium
Both sesame seeds and salmon are high in potassium. Sesame seed has 30% more potassium than salmon - sesame seed has 475mg of potassium per 100 grams and salmon has 366mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than salmon per 100 grams, however, salmon contains more dha, epa and dpa than sesame seed per 100 grams.
| Salmon | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.047 G | 0.363 G |
| DHA | 0.333 G | ~ |
| EPA | 0.182 G | ~ |
| DPA | 0.047 G | ~ |
| Total | 0.609 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than salmon per 100 grams.
| Salmon | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.081 G | 20.654 G |
| Total | 0.085 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: Salmon (Fish, salmon, pink, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Salmon g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
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 sesame seeds or salmon contain more calories in 100 grams?Both sesame seeds and salmon are high in calories. Sesame seed has 350% more calories than salmon - sesame seed has 565 calories in 100g and salmon has 127 calories.
Is sesame seeds or salmon better for protein?
Both sesame seeds and salmon are high in protein. Salmon has 20% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and salmon has 20.5g of protein.
Does sesame seeds or salmon contain more calcium?
Sesame seed is a rich source of calcium and it has 140 times more calcium than salmon - sesame seed has 989mg of calcium in 100 grams and salmon has 7mg of calcium.
Does sesame seeds or salmon contain more iron?
Sesame seed is an abundant source of iron and it has 37 times more iron than salmon - sesame seed has 14.8mg of iron in 100 grams and salmon has 0.38mg of iron.
Does sesame seeds or salmon contain more potassium?
Both sesame seeds and salmon are high in potassium. Sesame seed has 30% more potassium than salmon - sesame seed has 475mg of potassium in 100 grams and salmon has 366mg of potassium.