White Bread vs. Sesame Seeds
Nutrition comparison of White 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
white bread
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and sesame seeds:
- Both white bread and sesame seeds are high in calcium, calories, dietary fiber, iron and protein.
- Sesame seed is an excellent source of potassium.
- White bread has more pantothenic acid, however, sesame seed contains more Vitamin B6.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and sesame seeds are high in calories. Sesame seed has 137% more calories than white bread - white bread has 238 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, white bread is heavier in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. White bread has a macronutrient ratio of 18:74:8 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Sesame Seeds | |
|---|---|---|
| Protein | 18% | 11% |
| Carbohydrates | 74% | 17% |
| Fat | 8% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and sesame seed has 41% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both white bread and sesame seeds are high in dietary fiber. Sesame seed has 52% more dietary fiber than white bread - white bread has 9.2g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than white bread - white bread has 5g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both white bread and sesame seeds are high in protein. Sesame seed has 59% more protein than white bread - white bread has 10.7g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and white bread has 91% less saturated fat than sesame seed - white bread has 0.63g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
trans fat
Both white bread and sesame seeds are low in trans fat - white bread has 0.03g of trans fat per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Sesame seeds and white bread contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread has more Vitamin E than sesame seed - white bread has 0.38mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
White bread has more Vitamin K than sesame seed - white bread has 7.7ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
White bread has more pantothenic acid, however, sesame seed contains more Vitamin B6. Both white bread and sesame seeds contain significant amounts of thiamin, riboflavin, niacin and folate.
| White Bread | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.51 MG | 0.803 MG |
| Riboflavin | 0.255 MG | 0.251 MG |
| Niacin | 4.455 MG | 4.581 MG |
| Pantothenic acid | 0.455 MG | 0.051 MG |
| Vitamin B6 | 0.08 MG | 0.802 MG |
| Folate | 127 UG | 98 UG |
Minerals
calcium
Both white bread and sesame seeds are high in calcium. Sesame seed has 45% more calcium than white bread - white bread has 684mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both white bread and sesame seeds are high in iron. Sesame seed has 202% more iron than white bread - white bread has 4.9mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 274% more potassium than white bread - white bread has 127mg 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 white bread per 100 grams.
| White Bread | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.363 G |
| EPA | 0.003 G | ~ |
| Total | 0.086 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than white bread per 100 grams.
| White Bread | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.002 G | ~ |
| linoleic acid | 0.879 G | 20.654 G |
| Total | 0.881 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: White Bread (Bread, white wheat) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
White Bread g
()
|
Daily Values (%) |
Sesame Seeds 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 white bread or sesame seeds contain more calories in 100 grams?Both white bread and sesame seeds are high in calories. Sesame seed has 140% more calories than white bread - white bread has 238 calories in 100g and sesame seed has 565 calories.
Does white bread or sesame seeds have more carbohydrates?
By weight, white bread is high in carbohydrates and sesame seed has 40% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does white bread or sesame seeds contain more calcium?
Both white bread and sesame seeds are high in calcium. Sesame seed has 50% more calcium than white bread - white bread has 684mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does white bread or sesame seeds contain more iron?
Both white bread and sesame seeds are high in iron. Sesame seed has 200% more iron than white bread - white bread has 4.9mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does white bread or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 270% more potassium than white bread - white bread has 127mg of potassium in 100 grams and sesame seed has 475mg of potassium.