Sesame Oil vs. Sesame Seeds

Nutrition comparison of Sesame Oil and Sesame Seeds


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

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

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

  • Both sesame seeds and sesame oil are high in calories and saturated fat.
  • Sesame oil has signficantly less carbohydrates than sesame seed.
  • Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
Detailed nutritional comparison of sesame oil 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: Sesame Oil (Oil, sesame, salad or cooking) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Sesame Seeds src

Calories and Carbs

calories

Both sesame seeds and sesame oil are high in calories. Sesame oil has 56% more calories than sesame seed - sesame seed has 565 calories per 100 grams and sesame oil has 884 calories.

For macronutrient ratios, sesame oil is lighter in protein, lighter in carbs and much heavier in fat compared to sesame seeds per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Oil Sesame Seeds
Protein ~ 11%
Carbohydrates ~ 17%
Fat 100% 72%
Alcohol ~ ~

carbohydrates

Sesame oil has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and sesame oil does not contain significant amounts.

dietary fiber

Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - sesame seed has 14g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.



Protein

protein

Sesame seed is an excellent source of protein and it has more protein than sesame oil - sesame seed has 17g of protein per 100 grams and sesame oil does not contain significant amounts.

Fat

saturated fat

Both sesame seeds and sesame oil are high in saturated fat. Sesame oil has 111% more saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.

Vitamins

Vitamin A

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

Vitamin E

Sesame oil has more Vitamin E than sesame seed - sesame oil has 1.4mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Sesame oil has more Vitamin K than sesame seed - sesame oil has 13.6ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Sesame Oil Sesame Seeds
Thiamin ~ 0.803 MG
Riboflavin ~ 0.251 MG
Niacin ~ 4.581 MG
Pantothenic acid ~ 0.051 MG
Vitamin B6 ~ 0.802 MG
Folate ~ 98 UG

Minerals

calcium

Sesame seed is an excellent source of calcium and it has more calcium than sesame oil - sesame seed has 989mg of calcium per 100 grams and sesame oil does not contain significant amounts.

iron

Sesame seed is an excellent source of iron and it has more iron than sesame oil - sesame seed has 14.8mg of iron per 100 grams and sesame oil does not contain significant amounts.

potassium

Sesame seed is an excellent source of potassium and it has more potassium than sesame oil - sesame seed has 475mg of potassium per 100 grams and sesame oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both sesame oil and sesame seeds contain significant amounts of alpha linoleic acid (ALA).

Sesame Oil Sesame Seeds
alpha linoleic acid 0.3 G 0.363 G
Total 0.3 G 0.363 G

omega 6s

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

Sesame Oil Sesame Seeds
linoleic acid 41.3 G 20.654 G
Total 41.3 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: Sesame Oil (Oil, sesame, salad or cooking) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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