Vegan Food with Nutrition Similar to Sesame Seeds


image of sesame seeds

Similar to Sesame Seeds

A very nutrient dense seed, sesame seeds are an excellent source of dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6. It is also a good source of niacin. One tablespoon of sesame seeds contains about 53 calories.

Dijon mustard, granola and hazelnut are similar to sesame seeds nutritionally. Other similar foods include chia seeds, flaxseeds and pecan.

We compared the key nutrients in sesame seeds (niacin, dietary fiber, protein, calcium, iron, potassium, thiamin and Vitamin B6) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
plants and vegetables: Dijon Mustard, Cardamom, Black Pepper, Sage, Mint
nuts, grains and legumes: Granola, Hazelnut, Chia Seeds, Flaxseeds, Pecan, Cornmeal, Hemp Seeds, Walnut, Cashews, Brazil Nut, Pine Nut, Oats, Sunflower Seeds, Wheat Germ, Pistachio
The details of the top vegan 20 foods most nutritionally similar to sesame seeds are below.

plants and vegetables

Several plants and vegetables offer similar nutrients to sesame seeds including dijon mustard, cardamom, black pepper, sage and mint.

Dijon Mustard

image of dijon mustard

Similarity: > 90%

Dijon mustard is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Moreover, dijon mustard contains more Vitamin C, Vitamin E, pantothenic acid and folate than sesame seeds.

For 100 grams of sesame seeds and dijon mustard:


Sesame Seeds
(3.5 ounces)
Dijon Mustard
(50 tsps)
4.6
niacin (MG)
4.7
14
dietary fiber (G)
12
17
protein (G)
26
989
calcium (MG)
266
15
iron (MG)
9.2
475
potassium (MG)
738
0.8
thiamin (MG)
0.81
0.8
Vitamin B6 (MG)
0.4
View More
0.917 | 0.917 | 10.48 Complete Comparison:
Dijon Mustard vs. Sesame Seeds


Cardamom

image of cardamom

Similarity: 87%

Cardamom is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, cardamom contains more Vitamin C than sesame seeds.

For 100 grams of sesame seeds and cardamom:


Sesame Seeds
(3.5 ounces)
Cardamom
(50 tsps)
4.6
niacin (MG)
1.1
14
dietary fiber (G)
28
17
protein (G)
11
989
calcium (MG)
383
15
iron (MG)
14
475
potassium (MG)
1119
0.8
thiamin (MG)
0.2
0.8
Vitamin B6 (MG)
0.23
View More
0.867 | 0.867 | 7.2 Complete Comparison:
Cardamom vs. Sesame Seeds


Black Pepper

image of black pepper

Similarity: 86%

Black pepper is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, black pepper contains more Vitamin A, Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and black pepper:


Sesame Seeds
(3.5 ounces)
Black Pepper
(43 tsps)
4.6
niacin (MG)
1.1
14
dietary fiber (G)
25
17
protein (G)
10
989
calcium (MG)
443
15
iron (MG)
9.7
475
potassium (MG)
1329
0.8
thiamin (MG)
0.11
0.8
Vitamin B6 (MG)
0.29
View More
0.86 | 0.86 | 7.22 Complete Comparison:
Black Pepper vs. Sesame Seeds


Sage

image of sage

Similarity: 86%

Sage is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Moreover, sage contains more Vitamin C, Vitamin A, Vitamin E and riboflavin than sesame seeds.

For 100 grams of sesame seeds and sage:


Sesame Seeds
(3.5 ounces)
Sage
(143 tsps)
4.6
niacin (MG)
5.7
14
dietary fiber (G)
40
17
protein (G)
11
989
calcium (MG)
1652
15
iron (MG)
28
475
potassium (MG)
1070
0.8
thiamin (MG)
0.75
0.8
Vitamin B6 (MG)
2.7
View More
0.859 | 0.859 | 12.5 Complete Comparison:
Sage vs. Sesame Seeds


Mint

image of mint

Similarity: 86%

Mint is high in many of the same nutrients as sesame seeds, including dietary fiber, calcium, iron and potassium. Also, mint contains more Vitamin C and Vitamin A than sesame seeds.

For 100 grams of sesame seeds and mint:


Sesame Seeds
(3.5 ounces)
Mint
(2000 leaves)
4.6
niacin (MG)
1.7
14
dietary fiber (G)
8
17
protein (G)
3.8
989
calcium (MG)
243
15
iron (MG)
5.1
475
potassium (MG)
569
0.8
thiamin (MG)
0.08
0.8
Vitamin B6 (MG)
0.13
View More
0.858 | 0.858 | 4.05 Complete Comparison:
Mint vs. Sesame Seeds


nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to sesame seeds. Granola, hazelnut, chia seeds, flaxseeds and pecan are all high in niacin, dietary fiber, protein, calcium, iron, potassium, thiamin and or Vitamin B6.

Granola

image of granola

Similarity: > 90%

Granola is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Moreover, granola contains more Vitamin C, Vitamin E, riboflavin and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and granola:


Sesame Seeds
(3.5 ounces)
Granola
(7/8 cup)
4.6
niacin (MG)
2.7
14
dietary fiber (G)
8.9
17
protein (G)
14
989
calcium (MG)
76
15
iron (MG)
4
475
potassium (MG)
539
0.8
thiamin (MG)
0.55
0.8
Vitamin B6 (MG)
0.37
View More
0.903 | 0.903 | 7.62 Complete Comparison:
Granola vs. Sesame Seeds


Hazelnut

image of hazelnut

Similarity: > 90%

Hazelnut is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, hazelnut contains more Vitamin C, Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and hazelnut:


Sesame Seeds
(3.5 ounces)
Hazelnut
(3.5 ounces)
4.6
niacin (MG)
2.1
14
dietary fiber (G)
9.4
17
protein (G)
15
989
calcium (MG)
123
15
iron (MG)
4.4
475
potassium (MG)
755
0.8
thiamin (MG)
0.34
0.8
Vitamin B6 (MG)
0.62
View More
0.902 | 0.902 | 7.63 Complete Comparison:
Hazelnut vs. Sesame Seeds


Chia Seeds

image of chia seeds

Similarity: > 90%

Chia seeds are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, chia seeds contains more trans fat, Vitamin C and Vitamin E than sesame seeds.

For 100 grams of sesame seeds and chia seeds:


Sesame Seeds
(3.5 ounces)
Chia Seeds
(3.5 ounces)
4.6
niacin (MG)
8.8
14
dietary fiber (G)
34
17
protein (G)
17
989
calcium (MG)
631
15
iron (MG)
7.7
475
potassium (MG)
407
0.8
thiamin (MG)
0.62
0.8
Vitamin B6 (MG)
0
View More
0.898 | 0.898 | 9.56 Complete Comparison:
Chia Seeds vs. Sesame Seeds


Flaxseeds

image of flaxseeds

Similarity: 89%

Flaxseeds are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, flaxseeds contains more pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and flaxseeds:


Sesame Seeds
(3.5 ounces)
Flaxseeds
(10 tbsps)
4.6
niacin (MG)
3.1
14
dietary fiber (G)
27
17
protein (G)
18
989
calcium (MG)
255
15
iron (MG)
5.7
475
potassium (MG)
813
0.8
thiamin (MG)
1.6
0.8
Vitamin B6 (MG)
0.47
View More
0.894 | 0.894 | 9.48 Complete Comparison:
Flaxseeds vs. Sesame Seeds


Pecan

image of pecan

Similarity: 89%

Pecan is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Also, pecan contains more Vitamin C, Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and pecan:


Sesame Seeds
(3.5 ounces)
Pecan
(7/8 cup)
4.6
niacin (MG)
1.2
14
dietary fiber (G)
9.6
17
protein (G)
9.2
989
calcium (MG)
70
15
iron (MG)
2.5
475
potassium (MG)
410
0.8
thiamin (MG)
0.66
0.8
Vitamin B6 (MG)
0.21
View More
0.887 | 0.887 | 6.12 Complete Comparison:
Pecan vs. Sesame Seeds


Cornmeal

image of cornmeal

Similarity: 88%

Cornmeal is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, iron and potassium. Also, cornmeal contains more Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and cornmeal:


Sesame Seeds
(3.5 ounces)
Cornmeal
(7/8 cup)
4.6
niacin (MG)
2.5
14
dietary fiber (G)
9.4
17
protein (G)
9.9
989
calcium (MG)
6
15
iron (MG)
3
475
potassium (MG)
322
0.8
thiamin (MG)
0.3
0.8
Vitamin B6 (MG)
0.59
View More
0.882 | 0.882 | 4.2 Complete Comparison:
Cornmeal vs. Sesame Seeds


Hemp Seeds

image of hemp seeds

Similarity: 88%

Hemp seeds are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, hemp seeds contains more Vitamin E than sesame seeds.

For 100 grams of sesame seeds and hemp seeds:


Sesame Seeds
(3.5 ounces)
Hemp Seeds
(10 tbsps)
4.6
niacin (MG)
9.2
14
dietary fiber (G)
4
17
protein (G)
32
989
calcium (MG)
70
15
iron (MG)
8
475
potassium (MG)
1200
0.8
thiamin (MG)
1.3
0.8
Vitamin B6 (MG)
0.6
View More
0.882 | 0.882 | 9.61 Complete Comparison:
Hemp Seeds vs. Sesame Seeds


Walnut

image of walnut

Similarity: 88%

Walnut is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Moreover, walnut contains more Vitamin C, Vitamin E, pantothenic acid and folate than sesame seeds.

For 100 grams of sesame seeds and walnut:


Sesame Seeds
(3.5 ounces)
Walnut
(7/8 cup)
4.6
niacin (MG)
1.1
14
dietary fiber (G)
6.7
17
protein (G)
15
989
calcium (MG)
98
15
iron (MG)
2.9
475
potassium (MG)
441
0.8
thiamin (MG)
0.34
0.8
Vitamin B6 (MG)
0.54
View More
0.881 | 0.881 | 6.28 Complete Comparison:
Walnut vs. Sesame Seeds


Cashews

image of cashews

Similarity: 88%

Cashews are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and iron. Also, cashews contains more Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and cashews:


Sesame Seeds
(3.5 ounces)
Cashews
(3.5 ounces)
4.6
niacin (MG)
1.1
14
dietary fiber (G)
3.3
17
protein (G)
18
989
calcium (MG)
37
15
iron (MG)
6.7
475
potassium (MG)
660
0.8
thiamin (MG)
0.42
0.8
Vitamin B6 (MG)
0.42
View More
0.881 | 0.881 | 7.58 Complete Comparison:
Cashews vs. Sesame Seeds


Brazil Nut

image of brazil nut

Similarity: 88%

Brazil nut is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Also, brazil nut contains more Vitamin C and Vitamin E than sesame seeds.

For 100 grams of sesame seeds and brazil nut:


Sesame Seeds
(3.5 ounces)
Brazil Nut
(3/4 cup)
4.6
niacin (MG)
0.3
14
dietary fiber (G)
7.5
17
protein (G)
14
989
calcium (MG)
160
15
iron (MG)
2.4
475
potassium (MG)
659
0.8
thiamin (MG)
0.62
0.8
Vitamin B6 (MG)
0.1
View More
0.88 | 0.88 | 7.9 Complete Comparison:
Brazil Nut vs. Sesame Seeds


Pine Nut

image of pine nut

Similarity: 88%

Pine nut is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, iron and potassium. Also, pine nut contains more Vitamin C and Vitamin E than sesame seeds.

For 100 grams of sesame seeds and pine nut:


Sesame Seeds
(3.5 ounces)
Pine Nut
(3/4 cup)
4.6
niacin (MG)
4.4
14
dietary fiber (G)
3.7
17
protein (G)
14
989
calcium (MG)
16
15
iron (MG)
5.5
475
potassium (MG)
597
0.8
thiamin (MG)
0.36
0.8
Vitamin B6 (MG)
0.09
View More
0.88 | 0.88 | 8.15 Complete Comparison:
Pine Nut vs. Sesame Seeds


Oats

image of oats

Similarity: 87%

Oats are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, calcium and iron. Also, oats contains more pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and oats:


Sesame Seeds
(3.5 ounces)
Oats
(5/8 cup)
4.6
niacin (MG)
0.96
14
dietary fiber (G)
11
17
protein (G)
17
989
calcium (MG)
54
15
iron (MG)
4.7
475
potassium (MG)
429
0.8
thiamin (MG)
0.76
0.8
Vitamin B6 (MG)
0.12
View More
0.871 | 0.871 | 6.04 Complete Comparison:
Oats vs. Sesame Seeds


Sunflower Seeds

image of sunflower seeds

Similarity: 86%

Sunflower seeds are high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Also, sunflower seeds contains more Vitamin C, pantothenic acid and folate than sesame seeds.

For 100 grams of sesame seeds and sunflower seeds:


Sesame Seeds
(3.5 ounces)
Sunflower Seeds
(3/4 cup)
4.6
niacin (MG)
4.2
14
dietary fiber (G)
12
17
protein (G)
17
989
calcium (MG)
57
15
iron (MG)
6.8
475
potassium (MG)
491
0.8
thiamin (MG)
0.33
0.8
Vitamin B6 (MG)
0.81
View More
0.862 | 0.862 | 8.9 Complete Comparison:
Sunflower Seeds vs. Sesame Seeds


Wheat Germ

image of wheat germ

Similarity: 86%

Wheat germ is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, iron and potassium. Also, wheat germ contains more riboflavin, pantothenic acid and folate than sesame seeds.

For 100 grams of sesame seeds and wheat germ:


Sesame Seeds
(3.5 ounces)
Wheat Germ
(7/8 cup)
4.6
niacin (MG)
6.8
14
dietary fiber (G)
13
17
protein (G)
23
989
calcium (MG)
39
15
iron (MG)
6.3
475
potassium (MG)
892
0.8
thiamin (MG)
1.9
0.8
Vitamin B6 (MG)
1.3
View More
0.855 | 0.855 | 11.17 Complete Comparison:
Wheat Germ vs. Sesame Seeds


Pistachio

image of pistachio

Similarity: 84%

Pistachio is high in many of the same nutrients as sesame seeds, including dietary fiber, protein, saturated fat and calcium. Moreover, pistachio contains more Vitamin C, Vitamin A, Vitamin E and pantothenic acid than sesame seeds.

For 100 grams of sesame seeds and pistachio:


Sesame Seeds
(3.5 ounces)
Pistachio
(7/8 cup)
4.6
niacin (MG)
1.4
14
dietary fiber (G)
10
17
protein (G)
21
989
calcium (MG)
107
15
iron (MG)
4
475
potassium (MG)
1007
0.8
thiamin (MG)
0.7
0.8
Vitamin B6 (MG)
1.1
View More
0.844 | 0.844 | 7.29 Complete Comparison:
Pistachio vs. Sesame Seeds



Other Nutritional Substitutes