Honey vs. Sesame Seeds
Nutrition comparison of Honey and Sesame Seeds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
honey
versus
sesame seeds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in honey and sesame seeds:
- Both honey and sesame seeds are high in calories.
- Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Sesame seed is an excellent source of calcium, dietary fiber, iron, potassium and protein.
USDA sources for nutritional information: Honey (Honey) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both honey and sesame seeds are high in calories. Sesame seed has 86% more calories than honey - honey has 304 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, honey is lighter in protein, much heavier in carbs and much lighter in fat compared to sesame seeds per calorie. Honey has a macronutrient ratio of 1:99:0 and for sesame seeds, 11:17:72 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Honey | Sesame Seeds | |
|---|---|---|
| Protein | 1% | 11% |
| Carbohydrates | 99% | 17% |
| Fat | ~ | 72% |
| Alcohol | ~ | ~ |
carbohydrates
Honey is high in carbohydrates and sesame seed has 69% less carbohydrates than honey - honey has 82.4g of total carbs per 100 grams and sesame seed has 25.7g of carbohydrates.
dietary fiber
Sesame seed is an excellent source of dietary fiber and it has 69 times more dietary fiber than honey - honey has 0.2g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Honey is high in sugar and sesame seed has less sugar than honey - honey has 82.1g 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 55 times more protein than honey - honey has 0.3g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and honey has less saturated fat than sesame seed - sesame seed has 6.7g of saturated fat per 100 grams and honey does not contain significant amounts.
Vitamins
Vitamin C
Honey and sesame seeds contain similar amounts of Vitamin C - honey has 0.5mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Sesame seeds and honey contain similar amounts of Vitamin A - sesame seed has 2.7ug of Vitamin A per 100 grams and honey does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, riboflavin, niacin, Vitamin B6 and folate. Both honey and sesame seeds contain significant amounts of pantothenic acid.
| Honey | Sesame Seeds | |
|---|---|---|
| Thiamin | ~ | 0.803 MG |
| Riboflavin | 0.038 MG | 0.251 MG |
| Niacin | 0.121 MG | 4.581 MG |
| Pantothenic acid | 0.068 MG | 0.051 MG |
| Vitamin B6 | 0.024 MG | 0.802 MG |
| Folate | 2 UG | 98 UG |
Minerals
calcium
Sesame seed is an excellent source of calcium and it has 163 times more calcium than honey - honey has 6mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 34 times more iron than honey - honey has 0.42mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Sesame seed is an excellent source of potassium and it has 813% more potassium than honey - honey has 52mg of potassium per 100 grams and sesame seed has 475mg of potassium.
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: Honey (Honey) and Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) .
Honey 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 honey or sesame seeds contain more calories in 100 grams?Both honey and sesame seeds are high in calories. Sesame seed has 90% more calories than honey - honey has 304 calories in 100g and sesame seed has 565 calories.
Does honey or sesame seeds have more carbohydrates?
By weight, honey is high in carbohydrates and sesame seed has 70% fewer carbohydrates than honey - honey has 82.4g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does honey or sesame seeds contain more calcium?
Sesame seed is a rich source of calcium and it has 163 times more calcium than honey - honey has 6mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does honey or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 34 times more iron than honey - honey has 0.42mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does honey or sesame seeds contain more potassium?
Sesame seed is a rich source of potassium and it has 810% more potassium than honey - honey has 52mg of potassium in 100 grams and sesame seed has 475mg of potassium.