Sesame Seeds vs. Nori
Nutrition comparison of Sesame Seeds and Nori
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame seeds
versus
nori
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame seeds and nori:
- Both nori and sesame seeds are high in calcium and potassium.
- Nori has 4 times less carbohydrates than sesame seed.
- Nori is an excellent source of Vitamin A and Vitamin C.
- Sesame seed has more thiamin, niacin and Vitamin B6, however, nori contains more pantothenic acid.
- Sesame seed is an excellent source of dietary fiber, iron and protein.
USDA sources for nutritional information: Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) and Nori (Seaweed, laver, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Sesame seed is high in calories and nori has 94% less calories than sesame seed - nori has 35 calories per 100 grams and sesame seed has 565 calories.
For macronutrient ratios, sesame seeds is much lighter in protein, lighter in carbs and much heavier in fat compared to nori per calorie. Sesame seeds has a macronutrient ratio of 11:17:72 and for nori, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Sesame Seeds | Nori | |
|---|---|---|
| Protein | 11% | 67% |
| Carbohydrates | 17% | 33% |
| Fat | 72% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Nori has 4 times less carbohydrates than sesame seed - nori has 5.1g 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 45 times more dietary fiber than nori - nori has 0.3g of dietary fiber per 100 grams and sesame seed has 14g of dietary fiber.
sugar
Nori and sesame seeds contain similar amounts of sugar - nori has 0.49g 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 192% more protein than nori - nori has 5.8g of protein per 100 grams and sesame seed has 17g of protein.
Fat
saturated fat
Sesame seed is high in saturated fat and nori has 99% less saturated fat than sesame seed - nori has 0.06g of saturated fat per 100 grams and sesame seed has 6.7g of saturated fat.
Vitamins
Vitamin C
Nori is an excellent source of Vitamin C and it has more Vitamin C than sesame seed - nori has 39mg of Vitamin C per 100 grams and sesame seed does not contain significant amounts.
Vitamin A
Nori is an excellent source of Vitamin A and it has more Vitamin A than sesame seed - nori has 260ug of Vitamin A per 100 grams and sesame seed does not contain significant amounts.
Vitamin E
Nori has more Vitamin E than sesame seed - nori has 1mg of Vitamin E per 100 grams and sesame seed does not contain significant amounts.
Vitamin K
Nori and sesame seeds contain similar amounts of Vitamin K - nori has 4ug of Vitamin K per 100 grams and sesame seed does not contain significant amounts.
The B Vitamins
Sesame seed has more thiamin, niacin and Vitamin B6, however, nori contains more pantothenic acid. Both sesame seeds and nori contain significant amounts of riboflavin and folate.
| Sesame Seeds | Nori | |
|---|---|---|
| Thiamin | 0.803 MG | 0.098 MG |
| Riboflavin | 0.251 MG | 0.446 MG |
| Niacin | 4.581 MG | 1.47 MG |
| Pantothenic acid | 0.051 MG | 0.521 MG |
| Vitamin B6 | 0.802 MG | 0.159 MG |
| Folate | 98 UG | 146 UG |
Minerals
calcium
Both nori and sesame seeds are high in calcium. Sesame seed has 13 times more calcium than nori - nori has 70mg of calcium per 100 grams and sesame seed has 989mg of calcium.
iron
Sesame seed is an excellent source of iron and it has 720% more iron than nori - nori has 1.8mg of iron per 100 grams and sesame seed has 14.8mg of iron.
potassium
Both nori and sesame seeds are high in potassium. Sesame seed has 33% more potassium than nori - nori has 356mg of potassium per 100 grams and sesame seed has 475mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame seed has more alpha linoleic acid (ALA) than nori per 100 grams, however, nori contains more epa than sesame seed per 100 grams.
| Sesame Seeds | Nori | |
|---|---|---|
| alpha linoleic acid | 0.363 G | 0.001 G |
| EPA | ~ | 0.08 G |
| Total | 0.363 G | 0.081 G |
omega 6s
Comparing omega-6 fatty acids, sesame seed has more linoleic acid than nori per 100 grams.
| Sesame Seeds | Nori | |
|---|---|---|
| linoleic acid | 20.654 G | 0.004 G |
| other omega 6 | ~ | 0.009 G |
| Total | 20.654 G | 0.013 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 Nori (Seaweed, laver, raw) .
Sesame Seeds g
()
|
Daily Values (%) |
Nori 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 % |
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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 % |
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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 % |
|
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 % |
|
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 nori or sesame seeds contain more calories in 100 grams?Sesame seed is high in calories and nori has 90% less calories than sesame seed - nori has 35 calories in 100g and sesame seed has 565 calories.
Is nori or sesame seeds better for protein?
Sesame seed is a fantastic source of protein and it has 190% more protein than nori - nori has 5.8g of protein per 100 grams and sesame seed has 17g of protein.
Does nori or sesame seeds have more carbohydrates?
By weight, nori has 4 times fewer carbohydrates than sesame seed - nori has 5.1g of carbs for 100g and sesame seed has 25.7g of carbohydrates.
Does nori or sesame seeds contain more calcium?
Both nori and sesame seeds are high in calcium. Sesame seed has 13 times more calcium than nori - nori has 70mg of calcium in 100 grams and sesame seed has 989mg of calcium.
Does nori or sesame seeds contain more iron?
Sesame seed is an abundant source of iron and it has 720% more iron than nori - nori has 1.8mg of iron in 100 grams and sesame seed has 14.8mg of iron.
Does nori or sesame seeds contain more potassium?
Both nori and sesame seeds are high in potassium. Sesame seed has 30% more potassium than nori - nori has 356mg of potassium in 100 grams and sesame seed has 475mg of potassium.