Apple vs. Sesame Seeds
Nutrition comparison of Apple and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and sesame seeds:
- Both sesame seeds and apple are high in dietary fiber.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Sesame seed is an excellent source of calcium, iron, potassium and protein.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and apple has 91% less calories than sesame seed - sesame seed has 565 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Apple has a macronutrient ratio of 2:96:3 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Sesame Seeds | |
|---|---|---|
| Protein | 2% | 11% |
| Carbohydrates | 96% | 17% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Apple has 46% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Both sesame seeds and apple are high in dietary fiber. Sesame seed has 483% more dietary fiber than apple - sesame seed has 14g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Sesame seed has less sugar than apple - apple has 10.4g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 64 times more protein than apple - sesame seed has 17g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and apple has 100% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Apple has more Vitamin C than sesame seed - apple has 4.6mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Apple and sesame seeds contain similar amounts of Vitamin A - apple has 3ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Apple and sesame seeds contain similar amounts of Vitamin E - apple has 0.18mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Apple and sesame seeds contain similar amounts of Vitamin K - apple has 2.2ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both apple and sesame seeds contain significant amounts of pantothenic acid.
| Apple | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.017 MG | 0.803 MG |
| Riboflavin | 0.026 MG | 0.251 MG |
| Niacin | 0.091 MG | 4.581 MG |
| Pantothenic acid | 0.061 MG | 0.051 MG |
| Vitamin B6 | 0.041 MG | 0.802 MG |
| Folate | 3 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 163 times more calcium than apple - sesame seed has 989mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 122 times more iron than apple - sesame seed has 14.8mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 344% more potassium than apple - sesame seed has 475mg of potassium per 100 grams and apple has 107mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.363 G |
| Total | 0.009 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than apple per 100 grams.
| Apple | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.043 G | 20.654 G |
| Total | 0.043 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: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Apple g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 sesame seeds or apple contain more calories in 100 grams?Sesame seed is high in calories and apple has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and apple has 52 calories.
Does sesame seeds or apple have more carbohydrates?
By weight, apple has 50% fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and apple has 13.8g of carbohydrates.
Does sesame seeds or apple contain more calcium?
Sesame seed is a rich source of calcium and it has 163 times more calcium than apple - sesame seed has 989mg of calcium in 100 grams and apple has 6mg of calcium.
Does sesame seeds or apple contain more iron?
Sesame seed is an abundant source of iron and it has 122 times more iron than apple - sesame seed has 14.8mg of iron in 100 grams and apple has 0.12mg of iron.
Does sesame seeds or apple contain more potassium?
Sesame seed is a rich source of potassium and it has 340% more potassium than apple - sesame seed has 475mg of potassium in 100 grams and apple has 107mg of potassium.