Sesame Seeds vs Peanuts: The Healthier Choice

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

Sesame seeds - calories, kcal, weight, nutrition
Sesame seeds - calories, kcal, weight, nutrition

Peanuts vs Sesame: Nutrition Comparison

per 100gSesame seedsPeanuts
Calories573 567
Carbohydrates23.45 g16.13 g
Fat49.67 g49.24 g
Dietary fiber11.8 g8.5 g
Protein17.73 g25.8 g
Calcium975 mg92 mg
Iron14.55 mg4.58 mg
Magnessium351 mg168 mg
Phosphorus629 mg76 mg
Potassium468 mg705 mg
Sodium11 mg18 mg
Zink7.75 mg3.27 mg
Vitaminium B1 (Thiamine)0.791 mg0.64 mg
Vitaminium B2 (riboflavin)0.247 mg0.135 mg
Vitaminium B3 (Niacin)4.515 mg12.066 mg
Vitaminium B50.05 mg1.767 mg
Vitaminium B60.79 mg0.348 mg
Vitaminium B9 (Folic acid)97 mg240 mg
Vitaminium E0.25 mg8.33 mg

More Calories in Sesame

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

Sesame has 573 kcal per 100g and peanuts 567 kcal per 100g so it is pretty easy to calculate that the difference is about 1%.

In sesame and in peanuts most calories came from fat.

See tables below to compare sesame with peanuts in details.

Sesame And Peanuts Nutrition Difference

  • Calories:
    sesame - 1% more than peanuts
  • Carbohydrates:
    sesame - 45% more than peanuts
  • Fat:
    sesame - 1% more than peanuts
  • Dietary fiber:
    sesame - 39% more than peanuts
  • Protein:
    peanuts - 46% more than sesame

Less protein in sesame

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

There is 25.8g per 100g of peanuts and 17.73g per 100g of sesame so using simple math we can see that difference is about 46%.

More carbohydrates in sesame

In sesame is more carbohydrates than in peanuts.

There is 16.13g/100g of carbohydrates in peanuts and 23.45g/100g in sesame so let me do the math for you again - difference is about 45%.

More fat in sesame

In sesame is more fats than in peanuts.

The tables above show us that there is 49.24g/100g of fats in peanuts and 49.67g/100g in sesame. In this case difference is about 1%.

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


  • Calories567
  • Carbohydrates16.13 g
  • Fat49.24 g
  • Dietary fiber8.5 g
  • Protein25.8 g
Peanuts calories per:
| ounce | handfull | cup | half cup

Calories source

  • 11% CARBS
  • 17% PROTEIN
  • 73% FAT

Vitamins: peanuts vs sesame

  • Vitaminium B1 (Thiamine):
    sesame - 24% more than peanuts
  • Vitaminium B2 (riboflavin):
    sesame - 83% more than peanuts
  • Vitaminium B3 (Niacin):
    peanuts - 167% more than sesame
  • Vitaminium B5:
    peanuts - 3434% more than sesame
  • Vitaminium B6:
    sesame - 127% more than peanuts
  • Vitaminium B9 (Folic acid):
    peanuts - 147% more than sesame
  • Vitaminium E:
    peanuts - 3232% more than sesame

Minerals: sesame vs peanuts

  • Calcium:
    sesame - 960% more than peanuts
  • Iron:
    sesame - 218% more than peanuts
  • Magnessium:
    sesame - 109% more than peanuts
  • Phosphorus:
    sesame - 728% more than peanuts
  • Potassium:
    peanuts - 51% more than sesame
  • Sodium:
    peanuts - 64% more than sesame
  • Zink:
    sesame - 137% more than peanuts
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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