Figs vs. Sesame Seeds
Nutrition comparison of Figs and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
figs
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in figs and sesame seeds:
- Both sesame seeds and figs are high in dietary fiber and potassium.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, fig contains more pantothenic acid.
- Sesame seed has signficantly less sugar than fig.
- Sesame seed is an excellent source of calcium, iron and protein.
USDA sources for nutritional information: Figs (Figs, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and fig has 87% less calories than sesame seed - sesame seed has 565 calories per 100 grams and fig has 74 calories.
For macronutrient ratios, figs is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Figs has a macronutrient ratio of 4:93:3 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Figs | Sesame Seeds | |
|---|---|---|
| Protein | 4% | 11% |
| Carbohydrates | 93% | 17% |
| Fat | 3% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Fig has 25% less carbohydrates than sesame seed - sesame seed has 25.7g of total carbs per 100 grams and fig has 19.2g of carbohydrates.
dietary fiber
Both sesame seeds and figs are high in dietary fiber. Sesame seed has 383% more dietary fiber than fig - sesame seed has 14g of dietary fiber per 100 grams and fig has 2.9g of dietary fiber.
sugar
Sesame seed has signficantly less sugar than fig - fig has 16.3g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Sesame seed is an excellent source of protein and it has 21 times more protein than fig - sesame seed has 17g of protein per 100 grams and fig has 0.75g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and fig has 99% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and fig has 0.06g of saturated fat.
Vitamins
Vitamin C
Fig has more Vitamin C than sesame seed - fig has 2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Fig has more Vitamin A than sesame seed - fig has 7ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Figs and sesame seeds contain similar amounts of Vitamin E - fig has 0.11mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Figs and sesame seeds contain similar amounts of Vitamin K - fig has 4.7ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, fig contains more pantothenic acid.
| Figs | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.06 MG | 0.803 MG |
| Riboflavin | 0.05 MG | 0.251 MG |
| Niacin | 0.4 MG | 4.581 MG |
| Pantothenic acid | 0.3 MG | 0.051 MG |
| Vitamin B6 | 0.113 MG | 0.802 MG |
| Folate | 6 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 27 times more calcium than fig - sesame seed has 989mg of calcium per 100 grams and fig has 35mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 38 times more iron than fig - sesame seed has 14.8mg of iron per 100 grams and fig has 0.37mg of iron.
potassium
Both sesame seeds and figs are high in potassium. Sesame seed has 105% more potassium than fig - sesame seed has 475mg of potassium per 100 grams and fig has 232mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than fig per 100 grams.
| Figs | Sesame Seeds | |
|---|---|---|
| linoleic acid | 0.144 G | 20.654 G |
| Total | 0.144 G | 20.654 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: Figs (Figs, raw) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Figs g
()
|
Daily Values (%) |
Sesame Seeds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
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 % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does sesame seeds or figs contain more calories in 100 grams?Sesame seed is high in calories and fig has 90% less calories than sesame seed - sesame seed has 565 calories in 100g and fig has 74 calories.
Does sesame seeds or figs have more carbohydrates?
By weight, fig has 30% fewer carbohydrates than sesame seed - sesame seed has 25.7g of carbs for 100g and fig has 19.2g of carbohydrates.
Does sesame seeds or figs contain more calcium?
Sesame seed is a rich source of calcium and it has 27 times more calcium than fig - sesame seed has 989mg of calcium in 100 grams and fig has 35mg of calcium.
Does sesame seeds or figs contain more iron?
Sesame seed is an abundant source of iron and it has 38 times more iron than fig - sesame seed has 14.8mg of iron in 100 grams and fig has 0.37mg of iron.
Does sesame seeds or figs contain more potassium?
Both sesame seeds and figs are high in potassium. Sesame seed has 110% more potassium than fig - sesame seed has 475mg of potassium in 100 grams and fig has 232mg of potassium.