Sesame Seeds vs. Spinach

Nutrition comparison of Sesame Seeds and Spinach


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

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

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

  • Both spinach and sesame seeds are high in calcium, dietary fiber, iron and potassium.
  • Sesame seed has more thiamin, niacin and Vitamin B6.
  • Sesame seed is an excellent source of protein.
  • Spinach has signficantly less carbohydrates than sesame seed.
  • Spinach is an excellent source of Vitamin A, Vitamin C and Vitamin K.
Detailed nutritional comparison of sesame seeds and spinach 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 Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Seeds src
Image of Spinach src

Calories and Carbs

calories

Sesame seed is high in calories and spinach has 96% less calories than sesame seed - spinach has 23 calories per 100 grams and sesame seed has 565 calories.

For macronutrient ratios, sesame seeds is much lighter in protein, much lighter in carbs and much heavier in fat compared to spinach per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Seeds Spinach
Protein 11% 39%
Carbohydrates 17% 49%
Fat 72% 12%
Alcohol ~ ~

carbohydrates

Spinach has signficantly less carbohydrates than sesame seed - spinach has 3.6g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.

dietary fiber

Both spinach and sesame seeds are high in dietary fiber. Sesame seed has 536% more dietary fiber than spinach - spinach has 2.2g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

sugar

Spinach and sesame seeds contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and sesame seed does not contain significant amounts.

Protein

protein

Sesame seed is an excellent source of protein and it has 493% more protein than spinach - spinach has 2.9g of protein per 100 grams and sesame seed has 17g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and spinach has 99% less saturated fat than sesame seed - spinach has 0.06g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - spinach has 28.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

Spinach is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - spinach has 469ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.

Vitamin E

Spinach has more Vitamin E than sesame seed - spinach has 2mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Spinach is an excellent source of Vitamin K and it has more Vitamin K than sesame seed - spinach has 482.9ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

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

Sesame Seeds Spinach
Thiamin 0.803 MG 0.078 MG
Riboflavin 0.251 MG 0.189 MG
Niacin 4.581 MG 0.724 MG
Pantothenic acid 0.051 MG 0.065 MG
Vitamin B6 0.802 MG 0.195 MG
Folate 98 UG 194 UG

Minerals

calcium

Both spinach and sesame seeds are high in calcium. Sesame seed has 899% more calcium than spinach - spinach has 99mg of calcium per 100 grams and sesame seed has 989mg of calcium.

iron

Both spinach and sesame seeds are high in iron. Sesame seed has 445% more iron than spinach - spinach has 2.7mg of iron per 100 grams and sesame seed has 14.8mg of iron.

potassium

Both spinach and sesame seeds are high in potassium. Spinach has 17% more potassium than sesame seed - spinach has 558mg 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 spinach per 100 grams.

Sesame Seeds Spinach
alpha linoleic acid 0.363 G 0.138 G
Total 0.363 G 0.138 G

omega 6s

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

Sesame Seeds Spinach
linoleic acid 20.654 G 0.026 G
Total 20.654 G 0.026 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 Sesame Seeds or Spinach .

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

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FAQ

Does spinach or sesame seeds contain more calories in 100 grams?
Sesame seed is high in calories and spinach has 100% less calories than sesame seed - spinach has 23 calories in 100g and sesame seed has 565 calories.

Is spinach or sesame seeds better for protein?
Sesame seed is a fantastic source of protein and it has 490% more protein than spinach - spinach has 2.9g of protein per 100 grams and sesame seed has 17g of protein.

Does spinach or sesame seeds have more carbohydrates?
By weight, spinach has signficantly fewer carbohydrates than sesame seed - spinach has 3.6g of carbs for 100g and sesame seed has 25.7g of carbohydrates.

Does spinach or sesame seeds contain more calcium?
Both spinach and sesame seeds are high in calcium. Sesame seed has 900% more calcium than spinach - spinach has 99mg of calcium in 100 grams and sesame seed has 989mg of calcium.

Does spinach or sesame seeds contain more iron?
Both spinach and sesame seeds are high in iron. Sesame seed has 450% more iron than spinach - spinach has 2.7mg of iron in 100 grams and sesame seed has 14.8mg of iron.

Does spinach or sesame seeds contain more potassium?
Both spinach and sesame seeds are high in potassium. Spinach has 20% more potassium than sesame seed - spinach has 558mg of potassium in 100 grams and sesame seed has 475mg of potassium.