Tortilla vs. Sesame Seeds
Nutrition comparison of Tortilla and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
tortilla
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in tortilla and sesame seeds:
- Both sesame seeds and tortilla are high in calcium, calories and dietary fiber.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Sesame seed is an excellent source of iron, potassium and protein.
USDA sources for nutritional information: Tortilla (Tortillas, ready-to-bake or -fry, corn) 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 tortilla are high in calories. Sesame seed has 159% more calories than tortilla - sesame seed has 565 calories per 100 grams and tortilla has 218 calories.
For macronutrient ratios, tortilla is much heavier in carbs, much lighter in fat and similar to sesame seeds for protein. Tortilla has a macronutrient ratio of 10:79:11 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Tortilla | Sesame Seeds | |
|---|---|---|
| Protein | 10% | 11% |
| Carbohydrates | 79% | 17% |
| Fat | 11% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Tortilla is high in carbohydrates and sesame seed has 42% less carbohydrates than tortilla - sesame seed has 25.7g of total carbs per 100 grams and tortilla has 44.6g of carbohydrates.
dietary fiber
Both sesame seeds and tortilla are high in dietary fiber. Sesame seed has 122% more dietary fiber than tortilla - sesame seed has 14g of dietary fiber per 100 grams and tortilla has 6.3g of dietary fiber.
sugar
Tortilla and sesame seeds contain similar amounts of sugar - tortilla has 0.88g 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 198% more protein than tortilla - sesame seed has 17g of protein per 100 grams and tortilla has 5.7g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and tortilla has 93% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and tortilla has 0.45g of saturated fat.
Vitamins
Vitamin A
Tortilla and sesame seeds contain similar amounts of Vitamin A - tortilla has 0.6ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Tortilla and sesame seeds contain similar amounts of Vitamin E - tortilla has 0.28mg of Vitamin E 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 tortilla and sesame seeds contain significant amounts of pantothenic acid.
| Tortilla | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.094 MG | 0.803 MG |
| Riboflavin | 0.065 MG | 0.251 MG |
| Niacin | 1.498 MG | 4.581 MG |
| Pantothenic acid | 0.109 MG | 0.051 MG |
| Vitamin B6 | 0.219 MG | 0.802 MG |
| Folate | 5 UG | 98 UG |
Minerals
calcium
Both sesame seeds and tortilla are high in calcium. Sesame seed has 11 times more calcium than tortilla - sesame seed has 989mg of calcium per 100 grams and tortilla has 81mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 11 times more iron than tortilla - sesame seed has 14.8mg of iron per 100 grams and tortilla has 1.2mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 155% more potassium than tortilla - sesame seed has 475mg of potassium per 100 grams and tortilla has 186mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than tortilla per 100 grams.
| Tortilla | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.034 G | 0.363 G |
| Total | 0.034 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than tortilla per 100 grams.
| Tortilla | Sesame Seeds | |
|---|---|---|
| linoleic acid | 1.385 G | 20.654 G |
| Total | 1.385 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: Tortilla (Tortillas, ready-to-bake or -fry, corn) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Tortilla g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
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% |
|
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% |
|
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% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
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 tortilla contain more calories in 100 grams?Both sesame seeds and tortilla are high in calories. Sesame seed has 160% more calories than tortilla - sesame seed has 565 calories in 100g and tortilla has 218 calories.
Does sesame seeds or tortilla have more carbohydrates?
By weight, tortilla is high in carbohydrates and sesame seed has 40% fewer carbohydrates than tortilla - sesame seed has 25.7g of carbs for 100g and tortilla has 44.6g of carbohydrates.
Does sesame seeds or tortilla contain more calcium?
Both sesame seeds and tortilla are high in calcium. Sesame seed has 11 times more calcium than tortilla - sesame seed has 989mg of calcium in 100 grams and tortilla has 81mg of calcium.
Does sesame seeds or tortilla contain more iron?
Sesame seed is an abundant source of iron and it has 11 times more iron than tortilla - sesame seed has 14.8mg of iron in 100 grams and tortilla has 1.2mg of iron.
Does sesame seeds or tortilla contain more potassium?
Sesame seed is a rich source of potassium and it has 160% more potassium than tortilla - sesame seed has 475mg of potassium in 100 grams and tortilla has 186mg of potassium.