Boiled Egg vs. Sesame Seeds
Nutrition comparison of Cooked Boiled Egg and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
boiled egg
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in boiled egg and sesame seeds:
- Both sesame seeds and boiled egg are high in calcium, calories and protein.
- Boiled egg has signficantly less carbohydrates than sesame seed.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Boiled Egg (Egg, whole, cooked, hard-boiled) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and boiled egg are high in calories. Sesame seed has 265% more calories than boiled egg - sesame seed has 565 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, boiled egg is much heavier in protein, lighter in carbs and lighter in fat compared to sesame seeds per calorie. Boiled egg has a macronutrient ratio of 34:3:63 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Boiled Egg | Sesame Seeds | |
|---|---|---|
| Protein | 34% | 11% |
| Carbohydrates | 3% | 17% |
| Fat | 63% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Boiled egg has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - sesame seed has 14g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Sesame seed has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and boiled egg are high in protein. Sesame seed has 35% more protein than boiled egg - sesame seed has 17g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and boiled egg has 51% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and sesame seed has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than sesame seed - boiled egg has 149ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than sesame seed - boiled egg has 87iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Boiled egg has more Vitamin E than sesame seed - boiled egg has 1mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Boiled egg and sesame seeds contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
| Boiled Egg | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.066 MG | 0.803 MG |
| Riboflavin | 0.513 MG | 0.251 MG |
| Niacin | 0.064 MG | 4.581 MG |
| Pantothenic acid | 1.398 MG | 0.051 MG |
| Vitamin B6 | 0.121 MG | 0.802 MG |
| Folate | 44 UG | 98 UG |
| Vitamin B12 | 1.11 UG | ~ |
Minerals
calcium
Both sesame seeds and boiled egg are high in calcium. Sesame seed has 18 times more calcium than boiled egg - sesame seed has 989mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 11 times more iron than boiled egg - sesame seed has 14.8mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 277% more potassium than boiled egg - sesame seed has 475mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than sesame seed per 100 grams.
| Boiled Egg | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.035 G | 0.363 G |
| DHA | 0.038 G | ~ |
| EPA | 0.005 G | ~ |
| Total | 0.078 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than boiled egg per 100 grams.
| Boiled Egg | Sesame Seeds | |
|---|---|---|
| linoleic acid | 1.188 G | 20.654 G |
| other omega 6 | 0.149 G | ~ |
| Total | 1.337 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: Boiled Egg (Egg, whole, cooked, hard-boiled) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Both sesame seeds and boiled egg are high in calories. Sesame seed has 270% more calories than boiled egg - sesame seed has 565 calories in 100g and boiled egg has 155 calories.
Is sesame seeds or boiled egg better for protein?
Both sesame seeds and boiled egg are high in protein. Sesame seed has 40% more protein than boiled egg - sesame seed has 17g of protein per 100 grams and boiled egg has 12.6g of protein.
Does sesame seeds or boiled egg contain more calcium?
Both sesame seeds and boiled egg are high in calcium. Sesame seed has 18 times more calcium than boiled egg - sesame seed has 989mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does sesame seeds or boiled egg contain more iron?
Sesame seed is an abundant source of iron and it has 11 times more iron than boiled egg - sesame seed has 14.8mg of iron in 100 grams and boiled egg has 1.2mg of iron.
Does sesame seeds or boiled egg contain more potassium?
Sesame seed is a rich source of potassium and it has 280% more potassium than boiled egg - sesame seed has 475mg of potassium in 100 grams and boiled egg has 126mg of potassium.