Sesame Seeds vs. Asparagus
Nutrition comparison of Sesame Seeds and Asparagus
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
asparagus
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and asparagus:
- Both asparagus and sesame seeds are high in dietary fiber, iron and potassium.
- Asparagus has signficantly less carbohydrates than sesame seed.
- Sesame seed has more thiamin, niacin and Vitamin B6, however, asparagus contains more pantothenic acid.
- Sesame seed is an excellent source of calcium and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Asparagus (Asparagus, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and asparagus has 96% less calories than sesame seed - asparagus has 20 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 asparagus per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for asparagus, 34:61:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Asparagus | |
|---|---|---|
| Protein | 11% | 34% |
| Carbohydrates | 17% | 61% |
| Fat | 72% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Asparagus has signficantly less carbohydrates than sesame seed - asparagus has 3.9g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Both asparagus and sesame seeds are high in dietary fiber. Sesame seed has 567% more dietary fiber than asparagus - asparagus has 2.1g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Sesame seed has less sugar than asparagus - asparagus has 1.9g 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 671% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and asparagus has 99% less saturated fat than sesame seed - asparagus has 0.04g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Asparagus has more Vitamin C than sesame seed - asparagus has 5.6mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Asparagus has more Vitamin A than sesame seed - asparagus has 38ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Asparagus has more Vitamin E than sesame seed - asparagus has 1.1mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Asparagus has more Vitamin K than sesame seed - asparagus has 41.6ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin and Vitamin B6, however, asparagus contains more pantothenic acid. Both sesame seeds and asparagus contain significant amounts of riboflavin and folate.
| Sesame Seeds | Asparagus | |
|---|---|---|
| Thiamin | 0.803 MG | 0.143 MG |
| Riboflavin | 0.251 MG | 0.141 MG |
| Niacin | 4.581 MG | 0.978 MG |
| Pantothenic acid | 0.051 MG | 0.274 MG |
| Vitamin B6 | 0.802 MG | 0.091 MG |
| Folate | 98 UG | 52 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 40 times more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Both asparagus and sesame seeds are high in iron. Sesame seed has 590% more iron than asparagus - asparagus has 2.1mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both asparagus and sesame seeds are high in potassium. Sesame seed has 135% more potassium than asparagus - asparagus has 202mg 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 asparagus per 100 grams.
| Sesame Seeds | Asparagus | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.01 G |
| Total | 0.363 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than asparagus per 100 grams.
| Sesame Seeds | Asparagus | |
|---|---|---|
| linoleic acid | 20.654 G | 0.04 G |
| Total | 20.654 G | 0.04 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 Asparagus (Asparagus, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Asparagus 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 asparagus or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and asparagus has 100% less calories than sesame seed - asparagus has 20 calories in 100g and sesame seed has 565 calories.
Is asparagus or sesame seeds better for protein?
Sesame seed is a fantastic source of protein and it has 670% more protein than asparagus - asparagus has 2.2g of protein per 100 grams and sesame seed has 17g of protein.
Does asparagus or sesame seeds have more carbohydrates?
By weight, asparagus has signficantly fewer carbohydrates than sesame seed - asparagus has 3.9g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does asparagus or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 40 times more calcium than asparagus - asparagus has 24mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does asparagus or sesame seeds contain more iron?
Both asparagus and sesame seeds are high in iron. Sesame seed has 590% more iron than asparagus - asparagus has 2.1mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does asparagus or sesame seeds contain more potassium?
Both asparagus and sesame seeds are high in potassium. Sesame seed has 140% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and sesame seed has 475mg of potassium.