Sesame Seeds vs. Arugula
Nutrition comparison of Sesame Seeds and Arugula
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
arugula
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and arugula:
- Both arugula and sesame seeds are high in calcium and potassium.
- Arugula has signficantly less carbohydrates than sesame seed.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, arugula contains more pantothenic acid.
- Sesame seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Arugula (Arugula, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and arugula has 96% less calories than sesame seed - arugula has 25 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, much lighter in carbs and much heavier in fat compared to arugula per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for arugula, 50:50:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Arugula | |
|---|---|---|
| Protein | 11% | 50% |
| Carbohydrates | 17% | 50% |
| Fat | 72% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has signficantly less carbohydrates than sesame seed - arugula has 3.7g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 775% more dietary fiber than arugula - arugula has 1.6g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than arugula - arugula has 2.1g 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 557% more protein than arugula - arugula has 2.6g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and arugula has 99% less saturated fat than sesame seed - arugula has 0.09g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has more Vitamin C than sesame seed - arugula has 15mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Arugula is a great source of Vitamin A and it has more Vitamin A than sesame seed - arugula has 119ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Arugula has more Vitamin E than sesame seed - arugula has 0.43mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Arugula is a great source of Vitamin K and it has more Vitamin K than sesame seed - arugula has 108.6ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, arugula contains more pantothenic acid. Both sesame seeds and arugula contain significant amounts of folate.
| Sesame Seeds | Arugula | |
|---|---|---|
| Thiamin | 0.803 MG | 0.044 MG |
| Riboflavin | 0.251 MG | 0.086 MG |
| Niacin | 4.581 MG | 0.305 MG |
| Pantothenic acid | 0.051 MG | 0.437 MG |
| Vitamin B6 | 0.802 MG | 0.073 MG |
| Folate | 98 UG | 97 UG |
Minerals
calcium
Both arugula and sesame seeds are high in calcium. Sesame seed has 518% more calcium than arugula - arugula has 160mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 911% more iron than arugula - arugula has 1.5mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both arugula and sesame seeds are high in potassium. Sesame seed has 29% more potassium than arugula - arugula has 369mg 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 arugula per 100 grams.
| Sesame Seeds | Arugula | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.17 G |
| Total | 0.363 G | 0.17 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than arugula per 100 grams.
| Sesame Seeds | Arugula | |
|---|---|---|
| linoleic acid | 20.654 G | 0.13 G |
| other omega 6 | ~ | 0.002 G |
| Total | 20.654 G | 0.132 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: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Arugula (Arugula, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Arugula 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 arugula or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and arugula has 100% less calories than sesame seed - arugula has 25 calories in 100g and sesame seed has 565 calories.
Is arugula or sesame seeds better for protein?
Sesame seed is a fantastic source of protein and it has 560% more protein than arugula - arugula has 2.6g of protein per 100 grams and sesame seed has 17g of protein.
Does arugula or sesame seeds have more carbohydrates?
By weight, arugula has signficantly fewer carbohydrates than sesame seed - arugula has 3.7g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does arugula or sesame seeds contain more calcium?
Both arugula and sesame seeds are high in calcium. Sesame seed has 520% more calcium than arugula - arugula has 160mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does arugula or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 910% more iron than arugula - arugula has 1.5mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does arugula or sesame seeds contain more potassium?
Both arugula and sesame seeds are high in potassium. Sesame seed has 30% more potassium than arugula - arugula has 369mg of potassium in 100 grams and sesame seed has 475mg of potassium.