Sesame Seeds vs. Tomato
Nutrition comparison of Sesame Seeds and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and tomato:
- Both sesame seeds and tomato are high in potassium.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Sesame seed is an excellent source of calcium, dietary fiber, iron and protein.
- Tomato has signficantly less carbohydrates than sesame seed.
- Tomato is a great source of Vitamin C.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and tomato has 97% less calories than sesame seed - sesame seed has 565 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, sesame seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to tomato per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Tomato | |
|---|---|---|
| Protein | 11% | 17% |
| Carbohydrates | 17% | 75% |
| Fat | 72% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 10 times more dietary fiber than tomato - sesame seed has 14g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Sesame seed has less sugar than tomato - tomato has 2.6g 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 18 times more protein than tomato - sesame seed has 17g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and tomato has 100% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Tomato is a great source of Vitamin C and it has more Vitamin C than sesame seed - tomato has 13.7mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Tomato has more Vitamin A than sesame seed - tomato has 42ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Tomato has more Vitamin E than sesame seed - tomato has 0.54mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Tomato has more Vitamin K than sesame seed - tomato has 7.9ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both sesame seeds and tomato contain significant amounts of pantothenic acid.
| Sesame Seeds | Tomato | |
|---|---|---|
| Thiamin | 0.803 MG | 0.037 MG |
| Riboflavin | 0.251 MG | 0.019 MG |
| Niacin | 4.581 MG | 0.594 MG |
| Pantothenic acid | 0.051 MG | 0.089 MG |
| Vitamin B6 | 0.802 MG | 0.08 MG |
| Folate | 98 UG | 15 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 97 times more calcium than tomato - sesame seed has 989mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 53 times more iron than tomato - sesame seed has 14.8mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Both sesame seeds and tomato are high in potassium. Sesame seed has 100% more potassium than tomato - sesame seed has 475mg of potassium per 100 grams and tomato has 237mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Sesame Seeds | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.003 G |
| Total | 0.363 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than tomato per 100 grams.
| Sesame Seeds | Tomato | |
|---|---|---|
| linoleic acid | 20.654 G | 0.08 G |
| Total | 20.654 G | 0.08 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 Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Tomato (Tomatoes, red, ripe, raw, year round average) .
Sesame Seeds g
()
|
Daily Values (%) |
Tomato g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
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MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or tomato contain more calories in 100 grams?Sesame seed is high in calories and tomato has 100% less calories than sesame seed - sesame seed has 565 calories in 100g and tomato has 18 calories.
Does sesame seeds or tomato have more carbohydrates?
By weight, tomato has signficantly fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and tomato has 3.9g of carbohydrates.
Does sesame seeds or tomato contain more calcium?
Sesame seed is a rich source of calcium and it has 97 times more calcium than tomato - sesame seed has 989mg of calcium in 100 grams and tomato has 10mg of calcium.
Does sesame seeds or tomato contain more iron?
Sesame seed is an abundant source of iron and it has 53 times more iron than tomato - sesame seed has 14.8mg of iron in 100 grams and tomato has 0.27mg of iron.
Does sesame seeds or tomato contain more potassium?
Both sesame seeds and tomato are high in potassium. Sesame seed has 100% more potassium than tomato - sesame seed has 475mg of potassium in 100 grams and tomato has 237mg of potassium.