Sesame Seeds vs. Squash
Nutrition comparison of Sesame Seeds and Cooked Squash
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
cooked
squash
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and squash:
- Both squash and sesame seeds are high in calcium, dietary fiber and potassium.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, squash contains more pantothenic acid.
- Sesame seed is an excellent source of iron and protein.
- Squash has 59% less carbohydrates than sesame seed.
- Squash is a great source of Vitamin C.
- Squash is an excellent source of Vitamin A.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Squash (Squash, winter, butternut, cooked, baked, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and squash has 93% less calories than sesame seed - squash has 40 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in carbs, much heavier in fat and similar to squash for protein. Sesame seeds has a macronutrient ratio of 11:17:72 and for squash, 8:91:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Squash | |
|---|---|---|
| Protein | 11% | 8% |
| Carbohydrates | 17% | 91% |
| Fat | 72% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Squash has 59% less carbohydrates than sesame seed - squash has 10.5g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both squash and sesame seeds are high in dietary fiber. Sesame seed has 338% more dietary fiber than squash - squash has 3.2g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than squash - squash has 2g 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 17 times more protein than squash - squash has 0.9g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and squash has 100% less saturated fat than sesame seed - squash has 0.02g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Squash is a great source of Vitamin C and it has more Vitamin C than sesame seed - squash has 15.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Squash is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - squash has 558ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Squash has more Vitamin E than sesame seed - squash has 1.3mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Squash and sesame seeds contain similar amounts of Vitamin K - squash has 1ug 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, however, squash contains more pantothenic acid.
| Sesame Seeds | Squash | |
|---|---|---|
| Thiamin | 0.803 MG | 0.072 MG |
| Riboflavin | 0.251 MG | 0.017 MG |
| Niacin | 4.581 MG | 0.969 MG |
| Pantothenic acid | 0.051 MG | 0.359 MG |
| Vitamin B6 | 0.802 MG | 0.124 MG |
| Folate | 98 UG | 19 UG |
Minerals
calcium
Both squash and sesame seeds are high in calcium. Sesame seed has 23 times more calcium than squash - squash has 41mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 23 times more iron than squash - squash has 0.6mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both squash and sesame seeds are high in potassium. Sesame seed has 67% more potassium than squash - squash has 284mg 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 squash per 100 grams.
| Sesame Seeds | Squash | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.024 G |
| Total | 0.363 G | 0.024 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than squash per 100 grams.
| Sesame Seeds | Squash | |
|---|---|---|
| linoleic acid | 20.654 G | 0.014 G |
| Total | 20.654 G | 0.014 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 Squash (Squash, winter, butternut, cooked, baked, without salt) .
Sesame Seeds g
()
|
Daily Values (%) |
Cooked Squash 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 squash or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and squash has 90% less calories than sesame seed - squash has 40 calories in 100g and sesame seed has 565 calories.
Does squash or sesame seeds have more carbohydrates?
By weight, squash has 60% fewer carbohydrates than sesame seed - squash has 10.5g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does squash or sesame seeds contain more calcium?
Both squash and sesame seeds are high in calcium. Sesame seed has 23 times more calcium than squash - squash has 41mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does squash or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 23 times more iron than squash - squash has 0.6mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does squash or sesame seeds contain more potassium?
Both squash and sesame seeds are high in potassium. Sesame seed has 70% more potassium than squash - squash has 284mg of potassium in 100 grams and sesame seed has 475mg of potassium.