Sesame Seeds vs Sunflower Seeds: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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Marcin PiotrowiczMarcin Piotrowicz
Sesame seeds - calories, kcal, weight, nutrition
Sunflower Seeds - calories, kcal, weight, nutrition

Sesame vs sunflower - where is more calories?

At first glance, you can see that in sesame is just a little more calories than in sunflower.

Sesame has 573 kcal per 100g and sunflower 584 kcal per 100g so it is pretty easy to calculate that the difference is about 2 %.

In sesame and in sunflower most calories came from fat.

sesame or sunflower - where is more nutrients?

Sesame vs sunflower nutrition, vitamins and minerals

per 100gSesame seedsSunflower Seeds
Calories573 584
Carbohydrates23.45 g20 g
Fat49.67 g51.46 g
Dietary fiber11.8 g8.6 g
Protein17.73 g20.78 g
Calcium975 mg78 mg
Iron14.55 mg5.25 mg
Magnessium351 mg325 mg
Phosphorus629 mg660 mg
Potassium468 mg645 mg
Sodium11 mg9 mg
Zink7.75 mg5 mg
Vitaminium B1 (Thiamine)0.791 mg1.48 mg
Vitaminium B2 (riboflavin)0.247 mg0.355 mg
Vitaminium B3 (Niacin)4.515 mg8.335 mg
Vitaminium B50.05 mg1.13 mg
Vitaminium B60.79 mg1.345 mg
Vitaminium B9 (Folic acid)97 mg227 mg
Vitaminium E0.25 mg35.17 mg
Beta karoten5 mg30 mg


It is aslo easy to see see that in sesame is less protein than in sunflower.

There is 20.78g per 100g of sunflower and 17.73g per 100g of sesame so using simple math we can see that difference is about 17 %.


In sesame is more carbohydrates than in sunflower.

There is 20g/100g of carbohydrates in sunflower and 23.45g/100g in sesame so let me do the math for you again - difference is about 17 %.


In sesame is less fats than in sunflower.

The tables above show us that there is 51.46g/100g of fats in sunflower and 49.67g/100g in sesame. In this case difference is about 4 %.

See tables below to compare sesame with sunflower in details.

Sesame seeds

  • Calories573
  • Carbohydrates23.45 g
  • Fat49.67 g
  • Dietary fiber11.8 g
  • Protein17.73 g
Sesame seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 15% CARBS.
  • 12% PROTEIN
  • 73% FAT

Sunflower Seeds

  • Calories584
  • Carbohydrates20 g
  • Fat51.46 g
  • Dietary fiber8.6 g
  • Protein20.78 g
Sunflower Seeds calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 13% CARBS
  • 13% PROTEIN
  • 74% FAT

Vitamins: sunflower vs sesame

Minerals: sesame vs sunflower

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz creator
Healthy eating and living style promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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