Sesame Seeds vs. Basil
Nutrition comparison of Sesame Seeds and Basil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
basil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and basil:
- Both sesame seeds and basil are high in calcium, iron and potassium.
- Basil has signficantly less carbohydrates than sesame seed.
- Basil is a great source of Vitamin C.
- Basil is an excellent source of Vitamin A and Vitamin K.
- Sesame seed has more thiamin, riboflavin, niacin and Vitamin B6, however, basil contains more pantothenic acid.
- Sesame seed is an excellent source of dietary fiber and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Basil (Basil, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and basil has 96% less calories than sesame seed - sesame seed has 565 calories per 100 grams and basil has 23 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to basil per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for basil, 44:37:19 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Basil | |
|---|---|---|
| Protein | 11% | 44% |
| Carbohydrates | 17% | 37% |
| Fat | 72% | 19% |
| Alcohol | ~ | ~ |
carbohydrates
Basil has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and basil has 2.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 775% more dietary fiber than basil - sesame seed has 14g of dietary fiber per 100 grams and basil has 1.6g of dietary fiber.
sugar
Basil and sesame seeds contain similar amounts of sugar - basil has 0.3g 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 438% more protein than basil - sesame seed has 17g of protein per 100 grams and basil has 3.2g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and basil has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and basil has 0.04g of saturated fat.
Vitamins
Vitamin C
Basil is a great source of Vitamin C and it has more Vitamin C than sesame seed - basil has 18mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Basil is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - basil has 264ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Basil has more Vitamin E than sesame seed - basil has 0.8mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Basil is an excellent source of Vitamin K and it has more Vitamin K than sesame seed - basil has 414.8ug 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, basil contains more pantothenic acid. Both sesame seeds and basil contain significant amounts of folate.
| Sesame Seeds | Basil | |
|---|---|---|
| Thiamin | 0.803 MG | 0.034 MG |
| Riboflavin | 0.251 MG | 0.076 MG |
| Niacin | 4.581 MG | 0.902 MG |
| Pantothenic acid | 0.051 MG | 0.209 MG |
| Vitamin B6 | 0.802 MG | 0.155 MG |
| Folate | 98 UG | 68 UG |
Minerals
calcium
Both sesame seeds and basil are high in calcium. Sesame seed has 459% more calcium than basil - sesame seed has 989mg of calcium per 100 grams and basil has 177mg of calcium.
iron
Both sesame seeds and basil are high in iron. Sesame seed has 366% more iron than basil - sesame seed has 14.8mg of iron per 100 grams and basil has 3.2mg of iron.
potassium
Both sesame seeds and basil are high in potassium. Sesame seed has 61% more potassium than basil - sesame seed has 475mg of potassium per 100 grams and basil has 295mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both sesame seeds and basil contain significant amounts of alpha linoleic acid (ALA).
| Sesame Seeds | Basil | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.316 G |
| Total | 0.363 G | 0.316 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than basil per 100 grams.
| Sesame Seeds | Basil | |
|---|---|---|
| linoleic acid | 20.654 G | 0.073 G |
| Total | 20.654 G | 0.073 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Sesame Seeds or Basil .
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Basil (Basil, fresh) .
Sesame Seeds g
()
|
Daily Values (%) |
Basil g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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G % | |
| G % |
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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 % |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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| MG % |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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| UG % |
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5% | folate (Vit B9) | 5% |
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| UG % |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
|
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5% | chlorine | 5% |
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5% | chromium | 5% |
|
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5% | copper | 5% |
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MG % | |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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5% | selenium | 5% |
|
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or basil contain more calories in 100 grams?Sesame seed is high in calories and basil has 100% less calories than sesame seed - sesame seed has 565 calories in 100g and basil has 23 calories.
Is sesame seeds or basil better for protein?
Sesame seed is a fantastic source of protein and it has 440% more protein than basil - sesame seed has 17g of protein per 100 grams and basil has 3.2g of protein.
Does sesame seeds or basil have more carbohydrates?
By weight, basil has signficantly fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and basil has 2.7g of carbohydrates.
Does sesame seeds or basil contain more calcium?
Both sesame seeds and basil are high in calcium. Sesame seed has 460% more calcium than basil - sesame seed has 989mg of calcium in 100 grams and basil has 177mg of calcium.
Does sesame seeds or basil contain more iron?
Both sesame seeds and basil are high in iron. Sesame seed has 370% more iron than basil - sesame seed has 14.8mg of iron in 100 grams and basil has 3.2mg of iron.
Does sesame seeds or basil contain more potassium?
Both sesame seeds and basil are high in potassium. Sesame seed has 60% more potassium than basil - sesame seed has 475mg of potassium in 100 grams and basil has 295mg of potassium.