Granola vs. Sesame Seeds
Nutrition comparison of Granola and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
granola
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in granola and sesame seeds:
- Both sesame seeds and granola are high in calcium, calories, dietary fiber, iron, potassium and protein.
- Granola has more pantothenic acid, however, sesame seed contains more Vitamin B6.
- Granola is an excellent source of Vitamin E.
- Sesame seed has signficantly less sugar than granola.
USDA sources for nutritional information: Granola (Cereals ready-to-eat, granola, homemade) 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 granola are high in calories. Sesame seed has 16% more calories than granola - sesame seed has 565 calories per 100 grams and granola has 489 calories.
For macronutrient ratios, granola is much heavier in carbs, much lighter in fat and similar to sesame seeds for protein. Granola has a macronutrient ratio of 11:44:45 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Granola | Sesame Seeds | |
|---|---|---|
| Protein | 11% | 11% |
| Carbohydrates | 44% | 17% |
| Fat | 45% | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Granola is high in carbohydrates and sesame seed has 52% less carbohydrates than granola - sesame seed has 25.7g of total carbs per 100 grams and granola has 53.9g of carbohydrates.
dietary fiber
Both sesame seeds and granola are high in dietary fiber. Sesame seed has 57% more dietary fiber than granola - sesame seed has 14g of dietary fiber per 100 grams and granola has 8.9g of dietary fiber.
sugar
Sesame seed has signficantly less sugar than granola - granola has 19.8g of sugar per 100 grams and sesame seed does not contain significant amounts.
Protein
protein
Both sesame seeds and granola are high in protein. Sesame seed has 24% more protein than granola - sesame seed has 17g of protein per 100 grams and granola has 13.7g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and granola has 41% less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and granola has 4g of saturated fat.
trans fat
Both granola and sesame seeds are low in trans fat - granola has 0.02g of trans fat per 100 grams and sesame seed does not contain significant amounts.
Vitamins
Vitamin C
Granola has more Vitamin C than sesame seed - granola has 1.2mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Granola and sesame seeds contain similar amounts of Vitamin A - granola has 1ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Granola is an excellent source of Vitamin E and it has more Vitamin E than sesame seed - granola has 11.1mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Granola has more Vitamin K than sesame seed - granola has 5.3ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Granola has more pantothenic acid, however, sesame seed contains more Vitamin B6. Both granola and sesame seeds contain significant amounts of thiamin, riboflavin, niacin and folate.
| Granola | Sesame Seeds | |
|---|---|---|
| Thiamin | 0.548 MG | 0.803 MG |
| Riboflavin | 0.354 MG | 0.251 MG |
| Niacin | 2.739 MG | 4.581 MG |
| Pantothenic acid | 0.752 MG | 0.051 MG |
| Vitamin B6 | 0.37 MG | 0.802 MG |
| Folate | 84 UG | 98 UG |
Minerals
calcium
Both sesame seeds and granola are high in calcium. Sesame seed has 12 times more calcium than granola - sesame seed has 989mg of calcium per 100 grams and granola has 76mg of calcium.
iron
Both sesame seeds and granola are high in iron. Sesame seed has 274% more iron than granola - sesame seed has 14.8mg of iron per 100 grams and granola has 4mg of iron.
potassium
Both sesame seeds and granola are high in potassium. Granola has 13% more potassium than sesame seed - sesame seed has 475mg of potassium per 100 grams and granola has 539mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both granola and sesame seeds contain significant amounts of alpha linoleic acid (ALA).
| Granola | Sesame Seeds | |
|---|---|---|
| alpha linoleic acid | 0.611 G | 0.363 G |
| EPA | 0.002 G | ~ |
| Total | 0.613 G | 0.363 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than granola per 100 grams.
| Granola | Sesame Seeds | |
|---|---|---|
| other omega 6 | 0.053 G | ~ |
| linoleic acid | 7.194 G | 20.654 G |
| Total | 7.247 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: Granola (Cereals ready-to-eat, granola, homemade) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Granola 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 granola contain more calories in 100 grams?Both sesame seeds and granola are high in calories. Sesame seed has 20% more calories than granola - sesame seed has 565 calories in 100g and granola has 489 calories.
Does sesame seeds or granola have more carbohydrates?
By weight, granola is high in carbohydrates and sesame seed has 50% fewer carbohydrates than granola - sesame seed has 25.7g of carbs for 100g and granola has 53.9g of carbohydrates.
Does sesame seeds or granola contain more calcium?
Both sesame seeds and granola are high in calcium. Sesame seed has 12 times more calcium than granola - sesame seed has 989mg of calcium in 100 grams and granola has 76mg of calcium.
Does sesame seeds or granola contain more iron?
Both sesame seeds and granola are high in iron. Sesame seed has 270% more iron than granola - sesame seed has 14.8mg of iron in 100 grams and granola has 4mg of iron.
Does sesame seeds or granola contain more potassium?
Both sesame seeds and granola are high in potassium. Granola has 10% more potassium than sesame seed - sesame seed has 475mg of potassium in 100 grams and granola has 539mg of potassium.