Whole Wheat Bread vs. Sesame Seeds

Nutrition comparison of Whole Wheat Bread and Sesame Seeds

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

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

For a quick recap of significant nutrients and differences in whole wheat bread and sesame seeds:

  • Both whole wheat bread and sesame seeds are high in calcium, calories, dietary fiber, iron, potassium and protein.
  • Sesame seed has more thiamin and Vitamin B6, however, whole wheat bread contains more pantothenic acid.
Detailed nutritional comparison of whole wheat bread 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.

Image of Whole Wheat Bread src
Image of Sesame Seeds src

Calories and Carbs

calories

Both whole wheat bread and sesame seeds are high in calories. Sesame seed has 113% more calories than whole wheat bread - whole wheat bread has 265 calories per 100 grams and sesame seed has 565 calories.

Whole Wheat Bread Sesame Seeds
Protein 20% 11%
Carbohydrates 65% 17%
Fat 14% 72%
Alcohol ~ ~

carbohydrates

Whole wheat bread is high in carbohydrates and sesame seed has 41% less carbohydrates than whole wheat bread - whole wheat bread has 43.3g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.

dietary fiber

Both whole wheat bread and sesame seeds are high in dietary fiber. Sesame seed has 89% more dietary fiber than whole wheat bread - whole wheat bread has 7.4g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.

sugar

Sesame seed has less sugar than whole wheat bread - whole wheat bread has 6.4g of sugar per 100 grams and sesame seed does not contain significant amounts.

Protein

protein

Both whole wheat bread and sesame seeds are high in protein. Sesame seed has 27% more protein than whole wheat bread - whole wheat bread has 13.4g of protein per 100 grams and sesame seed has 17g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and whole wheat bread has 87% less saturated fat than sesame seed - whole wheat bread has 0.87g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.

Vitamins

Vitamin C

Whole wheat bread and sesame seeds contain similar amounts of Vitamin C - whole wheat bread has 0.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.

Vitamin A

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

Vitamin E

Whole wheat bread has more Vitamin E than sesame seed - whole wheat bread has 0.37mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Whole wheat bread and sesame seeds contain similar amounts of Vitamin K - whole wheat bread has 1.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.

The B Vitamins

Sesame seed has more thiamin and Vitamin B6, however, whole wheat bread contains more pantothenic acid. Both whole wheat bread and sesame seeds contain significant amounts of riboflavin, niacin and folate.

Whole Wheat Bread Sesame Seeds
Thiamin 0.279 MG 0.803 MG
Riboflavin 0.131 MG 0.251 MG
Niacin 4.042 MG 4.581 MG
Pantothenic acid 0.336 MG 0.051 MG
Vitamin B6 0.263 MG 0.802 MG
Folate 75 UG 98 UG

Minerals

calcium

Both whole wheat bread and sesame seeds are high in calcium. Sesame seed has 860% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium per 100 grams and sesame seed has 989mg of calcium.

iron

Both whole wheat bread and sesame seeds are high in iron. Sesame seed has 490% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron per 100 grams and sesame seed has 14.8mg of iron.

potassium

Both whole wheat bread and sesame seeds are high in potassium. Sesame seed has 107% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium per 100 grams and sesame seed has 475mg of potassium.

Omega-3 and Omega-6

omega 3s

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

Whole Wheat Bread Sesame Seeds
alpha linoleic acid 0.205 G 0.363 G
Total 0.205 G 0.363 G

omega 6s

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

Whole Wheat Bread Sesame Seeds
other omega 6 0.002 G ~
linoleic acid 1.667 G 20.654 G
Total 1.669 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: Whole Wheat Bread (Bread, multi-grain (includes whole-grain)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Whole Wheat Bread 28g

( oz )
Daily Values (%)

Sesame Seeds 28g

( oz )
75KCAL 4%
calories 113%
160KCAL 8%
12G 5%
64% carbohydrates
7.3G 3%
2.1G 8%
dietary fiber 90%
4G 16%
1.8G >999% sugar
1.2G 2%
total fat >999%
14G 21%
0.25G 1%
saturated fat 660%
1.9G 11%
0.22G monounsaturated fat >999% 5.1G
0.53G polyunsaturated fat >999% 6G
108MG 7%
>999% sodium
3.1MG 0.2%
Vitamins and Minerals
Vitamin A >999%
0.77UG 0.1%
>999% Vitamin C
29MG 3%
calcium 866%
280MG 28%
0.71MG 4%
iron 491%
4.2MG 23%
22MG 7%
magnesium 359%
101MG 33%
65MG 3%
potassium 108%
135MG 6%
0.08MG 7%
thiamin (Vit B1) 187%
0.23MG 21%
0.04MG 3%
riboflavin (Vit B2) 75%
0.07MG 7%
1.1MG 8%
niacin (Vit B3) 18%
1.3MG 9%
0.07MG 6%
Vitamin B6 228%
0.23MG 18%
0.1MG 2%
891% pantothenic acid (Vit B5)
0.01MG 0.3%
21UG 5%
folate (Vit B9) 33%
28UG 7%
0.1MG 1%
>999% Vitamin E
0.4UG 0.4%
>999% Vitamin K
3.8G 8%
protein 26%
4.8G 10%
6.2MG 2%
>999% choline
0.08MG 7%
copper 774%
0.7MG 58%
0.57MG 32%
manganese 25%
0.71MG 39%
65MG 9%
phosphorus 178%
181MG 26%
9.3UG 17%
selenium 5%
9.8UG 18%
0.48MG 6%
zinc 317%
2MG 25%
10G 964% Water 0.94G
7.3G >999% Starch


NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat.

FAQ

Does whole wheat bread or sesame seeds contain more calories in 100 grams?
Both whole wheat bread and sesame seeds are high in calories. Sesame seed has 110% more calories than whole wheat bread - whole wheat bread has 265 calories in 100g and sesame seed has 565 calories.

Does whole wheat bread or sesame seeds have more carbohydrates?
By weight, whole wheat bread is high in carbohydrates and sesame seed has 40% fewer carbohydrates than whole wheat bread - whole wheat bread has 43.3g of carbs for 100g and sesame seed has 25.7g of carbohydrates.

Does whole wheat bread or sesame seeds contain more calcium?
Both whole wheat bread and sesame seeds are high in calcium. Sesame seed has 860% more calcium than whole wheat bread - whole wheat bread has 103mg of calcium in 100 grams and sesame seed has 989mg of calcium.

Does whole wheat bread or sesame seeds contain more iron?
Both whole wheat bread and sesame seeds are high in iron. Sesame seed has 490% more iron than whole wheat bread - whole wheat bread has 2.5mg of iron in 100 grams and sesame seed has 14.8mg of iron.

Does whole wheat bread or sesame seeds contain more potassium?
Both whole wheat bread and sesame seeds are high in potassium. Sesame seed has 110% more potassium than whole wheat bread - whole wheat bread has 230mg of potassium in 100 grams and sesame seed has 475mg of potassium.