Sesame Seeds vs. Chicken Breast

Nutrition comparison of Sesame Seeds and Cooked Chicken Breast

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of sesame seeds versus cooked chicken breast (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in sesame seeds and chicken breast:

  • Both sesame seeds and chicken breast are high in calories, potassium and protein.
  • Chicken breast has signficantly less carbohydrates than sesame seed.
  • Sesame seed has more thiamin, riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid and Vitamin B12.
  • Sesame seed is an excellent source of calcium, dietary fiber and iron.
Detailed nutritional comparison of sesame seeds and chicken breast is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) . Have a correction or suggestions? Shoot us an email.

Image of Sesame Seeds src
Image of Chicken Breast src

Calories and Carbs

calories

Both sesame seeds and chicken breast are high in calories. Sesame seed has 242% more calories than chicken breast - sesame seed has 565 calories per 100 grams and chicken breast has 165 calories.

For macronutrient ratios, sesame seeds is much lighter in protein, heavier in carbs and much heavier in fat compared to chicken breast per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for chicken breast, 79:0:21 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Sesame Seeds Chicken Breast
Protein 11% 79%
Carbohydrates 17% ~
Fat 72% 21%
Alcohol ~ ~

carbohydrates

Chicken breast has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and chicken breast does not contain significant amounts.

dietary fiber

Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than chicken breast - sesame seed has 14g of dietary fiber per 100 grams and chicken breast does not contain significant amounts.

Protein

protein

Both sesame seeds and chicken breast are high in protein. Chicken breast has 83% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and chicken breast has 31g of protein.

Fat

saturated fat

Sesame seed is high in saturated fat and chicken breast has 85% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and chicken breast has 1g of saturated fat.

cholesterol

Sesame seed has less cholesterol than chicken breast - chicken breast has 85mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.

Vitamins

Vitamin A

Chicken breast has more Vitamin A than sesame seed - chicken breast has 6ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.

Vitamin D

Chicken breast has more Vitamin D than sesame seed - chicken breast has 5iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.

Vitamin E

Chicken breast and sesame seeds contain similar amounts of Vitamin E - chicken breast has 0.27mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.

Vitamin K

Chicken breast and sesame seeds contain similar amounts of Vitamin K - chicken breast 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, riboflavin and folate, however, chicken breast contains more niacin, pantothenic acid and Vitamin B12. Both sesame seeds and chicken breast contain significant amounts of Vitamin B6.

Sesame Seeds Chicken Breast
Thiamin 0.803 MG 0.07 MG
Riboflavin 0.251 MG 0.114 MG
Niacin 4.581 MG 13.712 MG
Pantothenic acid 0.051 MG 0.965 MG
Vitamin B6 0.802 MG 0.6 MG
Folate 98 UG 4 UG
Vitamin B12 ~ 0.34 UG

Minerals

calcium

Sesame seed is an excellent source of calcium and it has 64 times more calcium than chicken breast - sesame seed has 989mg of calcium per 100 grams and chicken breast has 15mg of calcium.

iron

Sesame seed is an excellent source of iron and it has 13 times more iron than chicken breast - sesame seed has 14.8mg of iron per 100 grams and chicken breast has 1mg of iron.

potassium

Both sesame seeds and chicken breast are high in potassium. Sesame seed has 86% more potassium than chicken breast - sesame seed has 475mg of potassium per 100 grams and chicken breast has 256mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than chicken breast per 100 grams, however, chicken breast contains more dha than sesame seed per 100 grams.

Sesame Seeds Chicken Breast
alpha linoleic acid 0.363 G 0.03 G
DHA ~ 0.02 G
EPA ~ 0.01 G
DPA ~ 0.01 G
Total 0.363 G 0.07 G

omega 6s

Comparing omega-6 fatty acids, sesame seed has more linoleic acid than chicken breast per 100 grams.

Sesame Seeds Chicken Breast
linoleic acid 20.654 G 0.59 G
other omega 6 ~ 0.06 G
Total 20.654 G 0.65 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 Chicken Breast (Chicken, broilers or fryers, breast, meat only, cooked, roasted) .

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FAQ

Does sesame seeds or chicken breast contain more calories in 100 grams?
Both sesame seeds and chicken breast are high in calories. Sesame seed has 240% more calories than chicken breast - sesame seed has 565 calories in 100g and chicken breast has 165 calories.

Is sesame seeds or chicken breast better for protein?
Both sesame seeds and chicken breast are high in protein. Chicken breast has 80% more protein than sesame seed - sesame seed has 17g of protein per 100 grams and chicken breast has 31g of protein.

Does sesame seeds or chicken breast contain more calcium?
Sesame seed is a rich source of calcium and it has 64 times more calcium than chicken breast - sesame seed has 989mg of calcium in 100 grams and chicken breast has 15mg of calcium.

Does sesame seeds or chicken breast contain more iron?
Sesame seed is an abundant source of iron and it has 13 times more iron than chicken breast - sesame seed has 14.8mg of iron in 100 grams and chicken breast has 1mg of iron.

Does sesame seeds or chicken breast contain more potassium?
Both sesame seeds and chicken breast are high in potassium. Sesame seed has 90% more potassium than chicken breast - sesame seed has 475mg of potassium in 100 grams and chicken breast has 256mg of potassium.