Sesame Seeds vs. Edamame

Nutrition comparison of Sesame Seeds and Edamame


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 calcium, calories, dietary fiber, iron, potassium and protein.
  • Edamame has 65% less carbohydrates than sesame seed.
  • Sesame seed has more thiamin, niacin and Vitamin B6, however, edamame contains more pantothenic acid and folate.
Detailed nutritional comparison of sesame seeds and edamame 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 Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Seeds src
Image of Edamame src

Calories and Carbs

calories

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 ~ ~

carbohydrates

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.

dietary fiber

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.

sugar

Sesame seed has less sugar than edamame - edamame has 2.2g of sugar per 100 grams and sesame seed does not contain significant amounts.

Protein

protein

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.

Fat

saturated fat

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.

trans 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.

Vitamins

Vitamin C

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.

Vitamin A

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.

Vitamin E

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.

Vitamin K

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.

The B Vitamins

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

Minerals

calcium

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.

iron

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.

potassium

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.

Omega-3 and Omega-6

omega 3s

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

omega 6s

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



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 Edamame (Edamame, frozen, prepared) .

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FAQ

Does edamame or sesame seeds contain more calories in 100 grams?
Both edamame and sesame seeds are high in calories. Sesame seed has 370% more calories than edamame - edamame has 121 calories in 100g and sesame seed has 565 calories.

Is edamame or sesame seeds better for protein?
Both edamame and sesame seeds are high in protein. Sesame seed has 40% more protein than edamame - edamame has 11.9g of protein per 100 grams and sesame seed has 17g of protein.

Does edamame or sesame seeds contain more calcium?
Both edamame and sesame seeds are high in calcium. Sesame seed has 14 times more calcium than edamame - edamame has 63mg of calcium in 100 grams and sesame seed has 989mg of calcium.

Does edamame or sesame seeds contain more iron?
Both edamame and sesame seeds are high in iron. Sesame seed has 550% more iron than edamame - edamame has 2.3mg of iron in 100 grams and sesame seed has 14.8mg of iron.

Does edamame or sesame seeds contain more potassium?
Both edamame and sesame seeds are high in potassium. Edamame is very similar to edamame for potassium - edamame has 436mg of potassium in 100 grams and sesame seed has 475mg of potassium.

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