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.
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.
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) .
Sesame Oil g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 sesame oil contain more calories in 100 grams?Both sesame seeds and sesame oil are high in calories. Sesame oil has 60% more calories than sesame seed - sesame seed has 565 calories in 100g and sesame oil has 884 calories.
Does sesame seeds or sesame oil contain more calcium?
Sesame seed is a rich source of calcium and it has more calcium than sesame oil - sesame seed has 989mg of calcium in 100 grams and sesame oil does not contain significant amounts.
Does sesame seeds or sesame oil contain more iron?
Sesame seed is an abundant source of iron and it has more iron than sesame oil - sesame seed has 14.8mg of iron in 100 grams and sesame oil does not contain significant amounts.
Does sesame seeds or sesame oil contain more potassium?
Sesame seed is a rich source of potassium and it has more potassium than sesame oil - sesame seed has 475mg of potassium in 100 grams and sesame oil does not contain significant amounts.