Yogurt vs. Sesame Seeds
Nutrition comparison of Yogurt and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
yogurt
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in yogurt and sesame seeds:
- Both sesame seeds and yogurt are high in calcium.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of dietary fiber, iron, potassium and protein.
- Yogurt has signficantly less carbohydrates than sesame seed.
USDA sources for nutritional information: Yogurt (Yogurt, plain, whole milk) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and yogurt has 89% less calories than sesame seed - sesame seed has 565 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, yogurt is heavier in protein, heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Yogurt has a macronutrient ratio of 23:30:47 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Yogurt | Sesame Seeds | |
|---|---|---|
| Protein | 23% | 11% |
| Carbohydrates | 30% | 17% |
| Fat | 47% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than yogurt - sesame seed has 14g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Sesame seed has less sugar than yogurt - yogurt has 4.7g 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 389% more protein than yogurt - sesame seed has 17g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and yogurt has 69% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Sesame seed has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and sesame seeds contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than sesame seed - yogurt has 27ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Yogurt and sesame seeds contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Yogurt and sesame seeds contain similar amounts of Vitamin E - yogurt has 0.06mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Yogurt and sesame seeds contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more pantothenic acid and Vitamin B12. Both yogurt and sesame seeds contain significant amounts of riboflavin.
| Yogurt | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.029 MG | 0.803 MG |
| Riboflavin | 0.142 MG | 0.251 MG |
| Niacin | 0.075 MG | 4.581 MG |
| Pantothenic acid | 0.389 MG | 0.051 MG |
| Vitamin B6 | 0.032 MG | 0.802 MG |
| Folate | 7 UG | 98 UG |
| Vitamin B12 | 0.37 UG | ~ |
Minerals
calcium
Both sesame seeds and yogurt are high in calcium. Sesame seed has 717% more calcium than yogurt - sesame seed has 989mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 294 times more iron than yogurt - sesame seed has 14.8mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 206% more potassium than yogurt - sesame seed has 475mg of potassium per 100 grams and yogurt has 155mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than yogurt per 100 grams.
| Yogurt | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.363 G |
| Total | 0.027 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than yogurt per 100 grams.
| Yogurt | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.065 G | 20.654 G |
| Total | 0.065 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: Yogurt (Yogurt, plain, whole milk) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Yogurt 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 sesame seeds or yogurt contain more calories in 100 grams?Sesame seed is high in calories and yogurt has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and yogurt has 61 calories.
Does sesame seeds or yogurt contain more calcium?
Both sesame seeds and yogurt are high in calcium. Sesame seed has 720% more calcium than yogurt - sesame seed has 989mg of calcium in 100 grams and yogurt has 121mg of calcium.
Does sesame seeds or yogurt contain more iron?
Sesame seed is an abundant source of iron and it has 294 times more iron than yogurt - sesame seed has 14.8mg of iron in 100 grams and yogurt has 0.05mg of iron.
Does sesame seeds or yogurt contain more potassium?
Sesame seed is a rich source of potassium and it has 210% more potassium than yogurt - sesame seed has 475mg of potassium in 100 grams and yogurt has 155mg of potassium.