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.
Detailed nutritional comparison of white 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: White Bread (Bread, white wheat) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of White Bread src
Image of Sesame Seeds src

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either White Bread or Sesame Seeds .

Note: The specific food items compared are: White Bread (Bread, white wheat) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

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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.