Almond Butter vs. Sesame Seeds
Nutrition comparison of Almond Butter and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
almond butter
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in almond butter and sesame seeds:
- Both almond butter and sesame seeds are high in calcium, calories, dietary fiber, iron, potassium, protein and saturated fat.
- Almond butter is an excellent source of Vitamin E.
- Sesame seed has more thiamin and Vitamin B6, however, almond butter contains more riboflavin and pantothenic acid.
USDA sources for nutritional information: Almond Butter (Nuts, almond butter, plain, with salt added) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and sesame seeds are high in calories. Almond butter has a little more calories (9%) than sesame seed by weight - almond butter has 614 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, almond butter is lighter in carbs, heavier in fat and similar to sesame seeds for protein. Almond butter has a macronutrient ratio of 13:11:76 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Almond Butter | Sesame Seeds | |
|---|---|---|
| Protein | 13% | 11% |
| Carbohydrates | 11% | 17% |
| Fat | 76% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter has 27% less carbohydrates than sesame seed - almond butter has 18.8g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both almond butter and sesame seeds are high in dietary fiber. Sesame seed has 36% more dietary fiber than almond butter - almond butter has 10.3g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both almond butter and sesame seeds are high in protein. Almond butter has 24% more protein than sesame seed - almond butter has 21g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Both almond butter and sesame seeds are high in saturated fat. Almond butter is very similar to almond butter for saturated fat - almond butter has 6.6g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin A
Sesame seeds and almond butter contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has more Vitamin E than sesame seed - almond butter has 24.2mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin and Vitamin B6, however, almond butter contains more riboflavin and pantothenic acid. Both almond butter and sesame seeds contain significant amounts of niacin and folate.
| Almond Butter | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.041 MG | 0.803 MG |
| Riboflavin | 0.939 MG | 0.251 MG |
| Niacin | 3.155 MG | 4.581 MG |
| Pantothenic acid | 0.318 MG | 0.051 MG |
| Vitamin B6 | 0.103 MG | 0.802 MG |
| Folate | 53 UG | 98 UG |
Minerals
calcium
Both almond butter and sesame seeds are high in calcium. Sesame seed has 185% more calcium than almond butter - almond butter has 347mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both almond butter and sesame seeds are high in iron. Sesame seed has 323% more iron than almond butter - almond butter has 3.5mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both almond butter and sesame seeds are high in potassium. Almond butter has 57% more potassium than sesame seed - almond butter has 748mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than almond butter per 100 grams.
| Almond Butter | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.007 G | 0.363 G |
| Total | 0.007 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, both almond butter and sesame seeds contain significant amounts of linoleic acid.
| Almond Butter | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.011 G | ~ |
| linoleic acid | 13.605 G | 20.654 G |
| Total | 13.616 G | 20.654 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Almond Butter (Nuts, almond butter, plain, with salt added) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Almond Butter g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does almond butter or sesame seeds contain more calories in 100 grams?Both almond butter and sesame seeds are high in calories. Almond butter has a little more calories ( 10%) than sesame seed by weight - almond butter has 614 calories in 100g and sesame seed has 565 calories.
Does almond butter or sesame seeds contain more calcium?
Both almond butter and sesame seeds are high in calcium. Sesame seed has 190% more calcium than almond butter - almond butter has 347mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does almond butter or sesame seeds contain more iron?
Both almond butter and sesame seeds are high in iron. Sesame seed has 320% more iron than almond butter - almond butter has 3.5mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does almond butter or sesame seeds contain more potassium?
Both almond butter and sesame seeds are high in potassium. Almond butter has 60% more potassium than sesame seed - almond butter has 748mg of potassium in 100 grams and sesame seed has 475mg of potassium.