Egg vs. Sesame Seeds
Nutrition comparison of 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
egg
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and sesame seeds:
- Both sesame seeds and egg are high in calcium, calories and protein.
- Egg has signficantly less carbohydrates than sesame seed.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Sesame seed has more thiamin, niacin, Vitamin B6 and folate, however, egg contains more pantothenic acid and Vitamin B12.
- Sesame seed is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) 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 egg are high in calories. Sesame seed has 295% more calories than egg - sesame seed has 565 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, lighter in carbs and lighter in fat compared to sesame seeds per calorie. Egg has a macronutrient ratio of 36:2:62 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Sesame Seeds | |
|---|---|---|
| Protein | 36% | 11% |
| Carbohydrates | 2% | 17% |
| Fat | 62% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has signficantly less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has more dietary fiber than egg - sesame seed has 14g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and sesame seeds contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and egg are high in protein. Sesame seed has 35% more protein than egg - sesame seed has 17g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and egg has 53% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and sesame seeds are low in trans fat - egg has 0.04g of trans fat per 100 grams and sesame seed does not contain significant amounts.
cholesterol
Egg is high in cholesterol and sesame seed has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - egg has 160ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than sesame seed - egg has 82iu of Vitamin D per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than sesame seed - egg has 1.1mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Egg and sesame seeds contain similar amounts of Vitamin K - 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, egg contains more pantothenic acid and Vitamin B12. Both egg and sesame seeds contain significant amounts of riboflavin.
| Egg | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.04 MG | 0.803 MG |
| Riboflavin | 0.457 MG | 0.251 MG |
| Niacin | 0.075 MG | 4.581 MG |
| Pantothenic acid | 1.533 MG | 0.051 MG |
| Vitamin B6 | 0.17 MG | 0.802 MG |
| Folate | 47 UG | 98 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both sesame seeds and egg are high in calcium. Sesame seed has 16 times more calcium than egg - sesame seed has 989mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 743% more iron than egg - sesame seed has 14.8mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 244% more potassium than egg - sesame seed has 475mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than sesame seed per 100 grams.
| Egg | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.363 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than egg per 100 grams.
| Egg | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 20.654 G |
| Total | 1.577 G | 20.654 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 Egg or Sesame Seeds .
Note: The specific food items compared are: Egg (Egg, whole, raw, fresh) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Egg g
()
|
Daily Values (%) |
Sesame Seeds 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 % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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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 % | |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or egg contain more calories in 100 grams?Both sesame seeds and egg are high in calories. Sesame seed has 300% more calories than egg - sesame seed has 565 calories in 100g and egg has 143 calories.
Is sesame seeds or egg better for protein?
Both sesame seeds and egg are high in protein. Sesame seed has 40% more protein than egg - sesame seed has 17g of protein per 100 grams and egg has 12.6g of protein.
Does sesame seeds or egg contain more calcium?
Both sesame seeds and egg are high in calcium. Sesame seed has 16 times more calcium than egg - sesame seed has 989mg of calcium in 100 grams and egg has 56mg of calcium.
Does sesame seeds or egg contain more iron?
Sesame seed is an abundant source of iron and it has 740% more iron than egg - sesame seed has 14.8mg of iron in 100 grams and egg has 1.8mg of iron.
Does sesame seeds or egg contain more potassium?
Sesame seed is a rich source of potassium and it has 240% more potassium than egg - sesame seed has 475mg of potassium in 100 grams and egg has 138mg of potassium.