Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and edamame:
Both edamame and sesame seeds are high in calories. Sesame seed has 367% more calories than edamame - edamame has 121 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to edamame per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Sesame Seeds | Edamame | |
---|---|---|
Protein | 11% | 37% |
Carbohydrates | 17% | 27% |
Fat | 72% | 36% |
Alcohol | ~ | ~ |
Edamame has 65% less carbohydrates than sesame seed - edamame has 8.9g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
Both edamame and sesame seeds are high in dietary fiber. Sesame seed has 169% more dietary fiber than edamame - edamame has 5.2g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
Sesame seed has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and sesame seed does not contain significant amounts.
Both edamame and sesame seeds are high in protein. Sesame seed has 42% more protein than edamame - edamame has 11.9g of protein per 100 grams and sesame seed has 17g of protein.
Sesame seed is high in saturated fat and edamame has 91% less saturated fat than sesame seed - edamame has 0.62g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Both edamame and sesame seeds are low in trans fat - edamame has 0.01g of trans fat per 100 grams and sesame seed does not contain significant amounts.
Edamame has more Vitamin C than sesame seed - edamame has 6.1mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Edamame has more Vitamin A than sesame seed - edamame has 15ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Edamame has more Vitamin E than sesame seed - edamame has 0.68mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Edamame has more Vitamin K than sesame seed - edamame has 26.7ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
Sesame seed has more thiamin, niacin and Vitamin B6, however, edamame contains more pantothenic acid and folate. Both sesame seeds and edamame contain significant amounts of riboflavin.
Sesame Seeds | Edamame | |
---|---|---|
Thiamin | 0.803 MG | 0.2 MG |
Riboflavin | 0.251 MG | 0.155 MG |
Niacin | 4.581 MG | 0.915 MG |
Pantothenic acid | 0.051 MG | 0.395 MG |
Vitamin B6 | 0.802 MG | 0.1 MG |
Folate | 98 UG | 311 UG |
Both edamame and sesame seeds are high in calcium. Sesame seed has 14 times more calcium than edamame - edamame has 63mg of calcium per 100 grams and sesame seed has 989mg of calcium.
Both edamame and sesame seeds are high in iron. Sesame seed has 550% more iron than edamame - edamame has 2.3mg of iron per 100 grams and sesame seed has 14.8mg of iron.
Both edamame and sesame seeds are high in potassium. Edamame is very similar to edamame for potassium - edamame has 436mg of potassium per 100 grams and sesame seed has 475mg of potassium.
For omega-3 fatty acids, both sesame seeds and edamame contain significant amounts of alpha linoleic acid (ALA).
Sesame Seeds | Edamame | |
---|---|---|
alpha linoleic acid | 0.363 G | 0.358 G |
EPA | ~ | 0.003 G |
Total | 0.363 G | 0.361 G |
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than edamame per 100 grams.
Sesame Seeds | Edamame | |
---|---|---|
linoleic acid | 20.654 G | 1.792 G |
other omega 6 | ~ | 0.002 G |
Total | 20.654 G | 1.794 G |
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 Edamame (Edamame, frozen, prepared) .
Sesame Seeds g
()
|
Daily Values (%) |
Edamame g
()
|
|||||
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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 % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
MG % |
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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 % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||