Sesame Seeds vs. Garlic Powder
Nutrition comparison of Sesame Seeds and Garlic Powder
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
garlic powder
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and garlic powder:
- Both sesame seeds and garlic powder are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Sesame seed has more niacin and folate, however, garlic powder contains more pantothenic acid and Vitamin B6.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Garlic Powder (Spices, garlic powder) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame seeds and garlic powder are high in calories. Sesame seed has 71% more calories than garlic powder - sesame seed has 565 calories per 100 grams and garlic powder has 331 calories.
For macronutrient ratios, sesame seeds is lighter in protein, much lighter in carbs and much heavier in fat compared to garlic powder per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for garlic powder, 18:80:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Garlic Powder | |
|---|---|---|
| Protein | 11% | 18% |
| Carbohydrates | 17% | 80% |
| Fat | 72% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic powder is high in carbohydrates and sesame seed has 65% less carbohydrates than garlic powder - sesame seed has 25.7g of total carbs per 100 grams and garlic powder has 72.7g of carbohydrates.
dietary fiber
Both sesame seeds and garlic powder are high in dietary fiber. Sesame seed has 56% more dietary fiber than garlic powder - sesame seed has 14g of dietary fiber per 100 grams and garlic powder has 9g of dietary fiber.
sugar
Sesame seed has less sugar than garlic powder - garlic powder has 2.4g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and garlic powder are high in protein. Sesame seed is very similar to garlic powder for protein - sesame seed has 17g of protein per 100 grams and garlic powder has 16.6g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and garlic powder has 96% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and garlic powder has 0.25g of saturated fat.
Vitamins
Vitamin C
Garlic powder has more Vitamin C than sesame seed - garlic powder has 1.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and garlic powder contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and garlic powder does not contain significant amounts.
Vitamin E
Garlic powder has more Vitamin E than sesame seed - garlic powder has 0.67mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Garlic powder and sesame seeds contain similar amounts of Vitamin K - garlic powder has 0.4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more niacin and folate, however, garlic powder contains more pantothenic acid and Vitamin B6. Both sesame seeds and garlic powder contain significant amounts of thiamin and riboflavin.
| Sesame Seeds | Garlic Powder | |
|---|---|---|
| Thiamin | 0.803 MG | 0.435 MG |
| Riboflavin | 0.251 MG | 0.141 MG |
| Niacin | 4.581 MG | 0.796 MG |
| Pantothenic acid | 0.051 MG | 0.743 MG |
| Vitamin B6 | 0.802 MG | 1.654 MG |
| Folate | 98 UG | 47 UG |
Minerals
calcium
Both sesame seeds and garlic powder are high in calcium. Sesame seed has 11 times more calcium than garlic powder - sesame seed has 989mg of calcium per 100 grams and garlic powder has 79mg of calcium.
iron
Both sesame seeds and garlic powder are high in iron. Sesame seed has 161% more iron than garlic powder - sesame seed has 14.8mg of iron per 100 grams and garlic powder has 5.7mg of iron.
potassium
Both sesame seeds and garlic powder are high in potassium. Garlic powder has 151% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and garlic powder has 1193mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than garlic powder per 100 grams.
| Sesame Seeds | Garlic Powder | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.012 G |
| Total | 0.363 G | 0.012 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than garlic powder per 100 grams.
| Sesame Seeds | Garlic Powder | |
|---|---|---|
| linoleic acid | 20.654 G | 0.143 G |
| other omega 6 | ~ | 0.022 G |
| Total | 20.654 G | 0.165 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 Garlic Powder (Spices, garlic powder) .
Sesame Seeds g
()
|
Daily Values (%) |
Garlic Powder 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 % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
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 % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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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 garlic powder contain more calories in 100 grams?Both sesame seeds and garlic powder are high in calories. Sesame seed has 70% more calories than garlic powder - sesame seed has 565 calories in 100g and garlic powder has 331 calories.
Does sesame seeds or garlic powder have more carbohydrates?
By weight, garlic powder is high in carbohydrates and sesame seed has 70% fewer carbohydrates than garlic powder - sesame seed has 25.7g of carbs for 100g and garlic powder has 72.7g of carbohydrates.
Does sesame seeds or garlic powder contain more calcium?
Both sesame seeds and garlic powder are high in calcium. Sesame seed has 11 times more calcium than garlic powder - sesame seed has 989mg of calcium in 100 grams and garlic powder has 79mg of calcium.
Does sesame seeds or garlic powder contain more iron?
Both sesame seeds and garlic powder are high in iron. Sesame seed has 160% more iron than garlic powder - sesame seed has 14.8mg of iron in 100 grams and garlic powder has 5.7mg of iron.
Does sesame seeds or garlic powder contain more potassium?
Both sesame seeds and garlic powder are high in potassium. Garlic powder has 150% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and garlic powder has 1193mg of potassium.