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.
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.
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 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 Edamame .
Note: The specific food items compared are: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Edamame (Edamame, frozen, prepared) .
Sesame Seeds g
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Daily Values (%) |
Edamame g
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| KCAL % |
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5% | calories | 5% |
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5% | carbohydrates | 5% |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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5% | Vitamin D | 5% |
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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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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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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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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% |
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| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
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.