Quinoa vs Sesame Seeds: Nutrition Showdown

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

Quinoa - calories, kcal, weight, nutrition
Quinoa - calories, kcal, weight, nutrition

Sesame vs Quinoa: Nutrition Comparison

per 100gQuinoaSesame seeds
Calories368 573
Carbohydrates64.16 g23.45 g
Fat6.07 g49.67 g
Dietary fiber7 g11.8 g
Protein14.12 g17.73 g
Calcium47 mg975 mg
Iron4.57 mg14.55 mg
Magnessium197 mg351 mg
Phosphorus457 mg629 mg
Potassium563 mg468 mg
Sodium5 mg11 mg
Zink3.1 mg7.75 mg
Vitaminium B1 (Thiamine)0.36 mg0.791 mg
Vitaminium B2 (riboflavin)0.318 mg0.247 mg
Vitaminium B3 (Niacin)1.52 mg4.515 mg
Vitaminium B9 (Folic acid)184 mg97 mg
Vitaminium E2.44 mg0.25 mg
Beta karoten8 mg5 mg

Less Calories in Quinoa

At first glance, you can see that in quinoa is much less calories than in sesame.

Quinoa has 368 kcal per 100g and sesame 573 kcal per 100g so it is pretty easy to calculate that the difference is about 56%.

Additionally, it is also easy to notice that most of the calories in quinoa cames from carbs and in sesame from fat.

See tables below to compare quinoa with sesame in details.

Quinoa And Sesame Nutrition Difference

  • Calories:
    sesame - 56% more than quinoa
  • Carbohydrates:
    quinoa - 174% more than sesame
  • Fat:
    sesame - 718% more than quinoa
  • Dietary fiber:
    sesame - 69% more than quinoa
  • Protein:
    sesame - 26% more than quinoa

Less protein in quinoa

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

There is 17.73g per 100g of sesame and 14.12g per 100g of quinoa so using simple math we can see that difference is about 26%.

More carbohydrates in quinoa

In quinoa is more carbohydrates than in sesame.

There is 23.45g/100g of carbohydrates in sesame and 64.16g/100g in quinoa so let me do the math for you again - difference is about 174%.

Less fat in quinoa

In quinoa is less fats than in sesame.

The tables above show us that there is 49.67g/100g of fats in sesame and 6.07g/100g in quinoa. In this case difference is about 718%.


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
| ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS.
  • 15% PROTEIN
  • 15% FAT

Sesame seeds

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

Calories source

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

Vitamins: sesame vs quinoa

  • Vitaminium B1 (Thiamine):
    sesame - 120% more than quinoa
  • Vitaminium B2 (riboflavin):
    quinoa - 29% more than sesame
  • Vitaminium B3 (Niacin):
    sesame - 197% more than quinoa
  • Vitaminium B9 (Folic acid):
    quinoa - 90% more than sesame
  • Vitaminium E:
    quinoa - 876% more than sesame
  • Beta karoten:
    quinoa - 60% more than sesame

Minerals: quinoa vs sesame

  • Calcium:
    sesame - 1974% more than quinoa
  • Iron:
    sesame - 218% more than quinoa
  • Magnessium:
    sesame - 78% more than quinoa
  • Phosphorus:
    sesame - 38% more than quinoa
  • Potassium:
    quinoa - 20% more than sesame
  • Sodium:
    sesame - 120% more than quinoa
  • Zink:
    sesame - 150% more than quinoa
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle 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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