Sesame Seeds vs Sunflower Seeds: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Less Calories in Sesame
At first glance, you can see that in sesame is just a little less 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.
See tables below to compare sesame with sunflower in details.
Sesame And Sunflower Nutrition Difference
Sunflower vs Sesame: Vitamins and Minerals Comparison
|per 100g||Sesame seeds||Sunflower Seeds|
|Carbohydrates||23.45 g||20 g|
|Fat||49.67 g||51.46 g|
|Dietary fiber||11.8 g||8.6 g|
|Protein||17.73 g||20.78 g|
|Calcium||975 mg||78 mg|
|Iron||14.55 mg||5.25 mg|
|Magnessium||351 mg||325 mg|
|Phosphorus||629 mg||660 mg|
|Potassium||468 mg||645 mg|
|Sodium||11 mg||9 mg|
|Zink||7.75 mg||5 mg|
|Vitaminium B1 (Thiamine)||0.791 mg||1.48 mg|
|Vitaminium B2 (riboflavin)||0.247 mg||0.355 mg|
|Vitaminium B3 (Niacin)||4.515 mg||8.335 mg|
|Vitaminium B5||0.05 mg||1.13 mg|
|Vitaminium B6||0.79 mg||1.345 mg|
|Vitaminium B9 (Folic acid)||97 mg||227 mg|
|Vitaminium E||0.25 mg||35.17 mg|
|Beta karoten||5 mg||30 mg|
Less protein in sesame
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%.
More carbohydrates in sesame
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%.
Less fat in sesame
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%.
- Carbohydrates23.45 g
- Fat49.67 g
- Dietary fiber11.8 g
- Protein17.73 g
100g | ounce | handfull | tablespoon | cup | half cup
- 15% CARBS.
- 12% PROTEIN
- 73% FAT
Vitamins: sunflower vs sesame
- Vitaminium B1 (Thiamine):
sunflower - 87% more than sesame
- Vitaminium B2 (riboflavin):
sunflower - 44% more than sesame
- Vitaminium B3 (Niacin):
sunflower - 85% more than sesame
- Vitaminium B5:
sunflower - 2160% more than sesame
- Vitaminium B6:
sunflower - 70% more than sesame
- Vitaminium B9 (Folic acid):
sunflower - 134% more than sesame
- Vitaminium E:
sunflower - 13968% more than sesame
- Beta karoten:
sunflower - 500% more than sesame
Minerals: sesame vs sunflower
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