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.
Detailed nutritional comparison of yogurt 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: Yogurt (Yogurt, plain, whole milk) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.


Image of Yogurt src
Image of Sesame Seeds src

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 22:30:48 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Yogurt Sesame Seeds
Protein 22% 11%
Carbohydrates 30% 17%
Fat 48% 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 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 Yogurt or Sesame Seeds .

Note: The specific food items compared are: Yogurt (Yogurt, plain, whole milk) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .

Yogurt g

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G Water G
G Starch G
G Alcohol 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.