Sesame Oil vs. Flaxseeds
Nutrition comparison of Sesame Oil and Flaxseeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
flaxseeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and flaxseeds:
- Both flaxseeds and sesame oil are high in calories.
- Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Flaxseed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
- Sesame oil has signficantly less carbohydrates than flaxseed.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Flaxseeds (Seeds, flaxseed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseeds and sesame oil are high in calories. Sesame oil has 66% more calories than flaxseed - flaxseed has 534 calories per 100 grams and sesame oil has 884 calories.
For macronutrient ratios, sesame oil is lighter in protein, much lighter in carbs and much heavier in fat compared to flaxseeds per calorie. Sesame oil has a macronutrient ratio of 0:0:100 and for flaxseeds, 13:21:66 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Oil | Flaxseeds | |
|---|---|---|
| Protein | ~ | 13% |
| Carbohydrates | ~ | 21% |
| Fat | 100% | 66% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame oil has signficantly less carbohydrates than flaxseed - flaxseed has 28.9g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Flaxseed is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - flaxseed has 27.3g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
sugar
Sesame oil has less sugar than flaxseed - flaxseed has 1.6g of sugar per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Flaxseed is an excellent source of protein and it has more protein than sesame oil - flaxseed has 18.3g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Sesame oil is high in saturated fat and flaxseed has 74% less saturated fat than sesame oil - flaxseed has 3.7g of saturated fat per 100 grams and sesame oil has 14.2g of saturated fat.
Vitamins
Vitamin C
Flaxseeds and sesame oil contain similar amounts of Vitamin C - flaxseed has 0.6mg of Vitamin C per 100 grams and sesame oil does not contain significant amounts.
Vitamin E
Flaxseeds and sesame oil contain similar amounts of Vitamin E - flaxseed has 0.31mg of Vitamin E per 100 grams and sesame oil has 1.4mg of Vitamin E.
Vitamin K
Flaxseeds and sesame oil contain similar amounts of Vitamin K - flaxseed has 4.3ug of Vitamin K per 100 grams and sesame oil has 13.6ug of Vitamin K.
The B Vitamins
Flaxseed has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Sesame Oil | Flaxseeds | |
|---|---|---|
| Thiamin | ~ | 1.644 MG |
| Riboflavin | ~ | 0.161 MG |
| Niacin | ~ | 3.08 MG |
| Pantothenic acid | ~ | 0.985 MG |
| Vitamin B6 | ~ | 0.473 MG |
| Folate | ~ | 87 UG |
Minerals
calcium
Flaxseed is an excellent source of calcium and it has more calcium than sesame oil - flaxseed has 255mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Flaxseed is an excellent source of iron and it has more iron than sesame oil - flaxseed has 5.7mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Flaxseed is an excellent source of potassium and it has more potassium than sesame oil - flaxseed has 813mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed has more alpha linoleic acid (ALA) than sesame oil per 100 grams.
| Sesame Oil | Flaxseeds | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 22.813 G |
| Total | 0.3 G | 22.813 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than flaxseed per 100 grams.
| Sesame Oil | Flaxseeds | |
|---|---|---|
| linoleic acid | 41.3 G | 5.903 G |
| other omega 6 | ~ | 0.007 G |
| Total | 41.3 G | 5.91 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 Oil (Oil, sesame, salad or cooking) and Flaxseeds (Seeds, flaxseed) .
Sesame Oil g
()
|
Daily Values (%) |
Flaxseeds 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 flaxseeds or sesame oil contain more calories in 100 grams?Both flaxseeds and sesame oil are high in calories. Sesame oil has 70% more calories than flaxseed - flaxseed has 534 calories in 100g and sesame oil has 884 calories.
Does flaxseeds or sesame oil contain more calcium?
Flaxseed is a rich source of calcium and it has more calcium than sesame oil - flaxseed has 255mg of calcium in 100 grams and sesame oil does not contain significant amounts.
Does flaxseeds or sesame oil contain more iron?
Flaxseed is an abundant source of iron and it has more iron than sesame oil - flaxseed has 5.7mg of iron in 100 grams and sesame oil does not contain significant amounts.
Does flaxseeds or sesame oil contain more potassium?
Flaxseed is a rich source of potassium and it has more potassium than sesame oil - flaxseed has 813mg of potassium in 100 grams and sesame oil does not contain significant amounts.